Benefits of Breakfast

Roadmap to Making Breakfast a Daily Habit

Roughly 15% of Americans skip breakfast, according to a national survey and report, What We Eat in America1. Reasons given for missing the most important meal of the day show some common themes.

Why Do You Skip Breakfast?

  • 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
  • Seek out school breakfast programs that can save both time and money at home.
  • 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.

1. O’Neil CE, et al., Journal of the Academy of Nutrition and Dietetics. 2014. 114:S8-S26

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