Your Health

Power up!

A hearty breakfast can energize your day

Healthy breakfast ideas

BY MICHELLE ARPIN-MOLINSKI
Winnipeg Health Region
Wave, May / June 2009

Do you ever feel like you have no energy halfway through the morning? Do you feel irritable, short-tempered and unable to focus?

Well, if this sounds a bit like you, perhaps it's because you just aren't getting off to a good start in the morning. Studies show that people who skip breakfast or do not eat a proper one tend to exhibit some or all of the symptoms mentioned above. They also show that a healthy breakfast can help alleviate those symptoms and leave you in a better frame of mind.

There is a reason why breakfast is called the most important meal of the day: it's because it's true. Let me explain why.

When we go to sleep, our body tends to shut down and our blood sugar levels drop. When we get up in the morning, our blood sugar levels are relatively low and in need of replenishment. By skipping breakfast, we are depriving our body of getting the nourishment it needs to carry out the tasks of the day. Not only do we begin to feel tired and cranky, we also begin to lose our mental focus.

A good breakfast can counter this by providing you with the energy required to get going in the morning. It is especially important for someone with an active lifestyle to fuel up their body before exercise. The best foods to fuel your activity tend to be lower in fat, and a good source of carbohydrate and protein. An example would be a bowl of cereal with low-fat milk and fruit.

A morning meal that is high in protein, complex carbs and fibre - such as a smoothie - is also proven to curb hunger and give you energy. This type of breakfast is also good for people that exercise later in the day and want some long-lasting energy to get them to their afternoon or evening workout. And remember, you need fluid, too. Have at least a cup of water with your breakfast foods to hydrate yourself.

Even though some people suspect that a missed breakfast may impair their effectiveness at work or at school, they continue to miss the first meal of the day. Many people believe that a missed meal will help them lose weight. But this is a fallacy.

The truth is that eating breakfast, as part of a good daily meal plan, can help you lose weight. Adults and teens who eat breakfast are more likely to eat fewer unhealthy snacks throughout the day, which is key to maintaining a healthy weight.

So the next time you think about the morning meal, think again. Power up with a hearty breakfast and give yourself the energy you need to get through the day.

Michelle Arpin-Molinski is a registered dietitian with the Winnipeg Health Region.

	About Wave Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books. Read the May / June 2009 issue of Wave