Some students skip breakfast because they think it will help them lose weight. Others say they don't have time, perhaps because they overslept after staying up late to drink -- I mean, to study for midterm exams.
Whatever the case, we all need to eat breakfast.
It isn't a good idea to try to lose weight by cutting breakfast calories. In fact, studies have shown that people who do eat breakfast on a daily basis tend to be of lower body weight. Satisfying our hunger pangs in the morning makes us less likely to compensate by overindulging later in the day.
I know what some of you are thinking -- that you just don't have enough time to eat a meal before class.
If you're feeling the morning rush, relax. There are plenty of quick breakfast ideas you can include in your daily routine to become part of your diet.
First, think "whole grain." Whole grains are important in our diet to provide carbohydrates, fiber, vitamins and minerals. Also, the brain operates on glucose (the breakdown product of carbs) as a fuel source.
In effect, eating whole grains does exactly what breakfast is all about: breaking the fast. While you sleep, your body goes into a temporary fasting period, depleting it of stored glucose, called glycogen. You wake up needing to replenish the lost energy. Whole grains consumed at breakfast help you refuel your tank.
The best whole grains to eat as a quick fix include 100 percent whole-wheat bagels and English muffins, as well as whole-wheat or high-fiber breads and cereals.
A little bit of protein can go a long way during the morning munch. Because protein is digested at a slower rate than carbs, we tend to feel fuller longer after consumption. Topping a whole-grain bagel with two tablespoons of peanut butter is a good way to keep you going strong through your morning classes.
Low-fat cottage cheese is an excellent source of protein. Mix it with fresh fruit and a bit of high-fiber cereal, such as Fiber One, to make a well-rounded breakfast.
In addition, low-fat or nonfat yogurts mixed with Ã| cup or a handful of nuts packs a powerful nutritional punch. Be creative and cater to your taste buds -- there are many meals you can make with easily accessible whole grains and pre-packaged yogurts, cottage cheeses and low-fat cheese slices.
If you are a morning exerciser, eating a little beforehand can help your workout. The calories from a banana, for instance, can provide energy while reducing fatigue and hunger, which results in better performance.
There are a few breakfast foods that you should consume only in moderation. Often we assume all granola is good to eat because it is healthy. But if you look at nutrition labels, you will find that many granola cereals are high in calories for very small servings (200 calories in Ã| cup), low in fiber and high in fat.
Steer clear of sugary cereals (typically, the ones with cartoon characters on the box) because they provide low amounts of vitamins, minerals and fiber. White breads and bagels also lack fiber. Your body digests foods like these at a faster rate, leaving you feeling hungry in no time.
Also be wary of low-fat muffins. Just because a food is low-fat, that doesn't mean it is low in calories or full of whole-grain, complex carbohydrates. To make sure you are selecting the best breakfast choice, read the label.
