Roadmap to Making Breakfast a Daily Habit
Nearly 90 percent of Americans recognize that breakfast is beneficial to the body, so why are fewer people making time for the morning meal (1)? Reasons given for missing the most important meal of the day show some common themes.
Why Do You Skip Breakfast(2)?
- No time
- Not hungry in the morning
- Simply forget to eat it
- It’s inconvenient or hard to make
- Trying to eat less for weight loss
- Limited funds for food
Once you’ve identified your personal barriers between you and a morning meal, you can better see ways to overcome them.
How to Become a Breakfast Newbie
- Set up your shopping list thinking about foods you need for every meal, starting with whole grains like oatmeal for breakfast.
- Set your alarm clock, then set the stage for breakfast by laying out bowls, spoons, juice cups and breakfast items from the pantry the night before.
- Keep breakfast items in the kitchen at eye-level for little ones so they can help themselves, which gets everyone out the door faster.
- As with any meal or snack, eat when you’re hungry – if you have breakfast a few hours after waking up, that’s just fine, there’s nothing wrong with a granola bar at 10 a.m.
- Dedicate refrigerator space just for breakfast items, like hardboiled eggs, fruit, orange juice, yogurt and other items to grab and go.
- Try simple breakfast combinations:
- A banana dipped in low-fat yogurt and rolled in granola
- Oatmeal topped with berries and walnuts
- A mix of Quaker Oatmeal Squares and dried fruit with a bottled yogurt drink
- Whole grain toast with nut butter and orange juice
- Recognize that skipping breakfast doesn’t help shed pounds, in fact just the opposite is true. Breakfast eaters enjoy a healthier body weight as reported by several research studies and the National Weight Control Registry, which finds nearly 8 out of 10 adults sustaining a weight loss of 30 pounds or more make time for daily breakfast (2).
- Seek out school breakfast programs that can save both time and money at home.
Did you know? Ready to eat (RTE) or packaged cereals carry the perception that they’re more expensive than other options, but research shows money spent on RTE cereal provides more nutrients per calorie of food versus the same budget spent at a quick service restaurant (2).
If you’ve tried these things and are still bypassing breakfast, consider consulting a registered dietitian who can create a personalized approach to suit your lifestyle.