Most Important Meal of the day?...
We've all heard it before, breakfast is the most important meal of the day. That's a pretty grand statement. What does that say for lunch and dinner? I admit, it is a catchy phrase and one that is difficult not to support. Breakfast is the lead meal, meaning it sets the tone for the entire day. If you start the day off unhealthfully, it is likely to spur a domino effect and lead to unhealthful choices throughout the day. On the flip side, if you begin the day really paying attention to your health and nutrition, then that will hopefully set a positive tone for your day. However, studies are conflicting about the importance of breakfast, especially when it comes to weight loss results. There are many considerations to what type of breakfast is right for you. As always, it is best to consult with your nutritionist to determine what is best for you personally.
- Wake up time.
- If you wake up at 9am and typically have lunch at noon... is there really a need to add calories first thing?
- Are you rushed ?
- Skipping breakfast because you do not have time is a terrible reason (excuse).
- Have a good fast or grab n go option.
- Energy levels.
- Do you wake up ready to go? If so, a morning meal might just make you sluggish.
- If you wake up sluggish, an energizing meal might be needed to get you going.
- Consider your daily hunger levels.
- If you are typically starving by lunch, your breakfast is important.
- Combine all macronutrients.
- I advise all my clients to this. No bagel and coffee! This means have a meal, no matter how large or small, that contains healthful fats, protein AND carbohydrates.
- Are you doing a morning training? Does it require you eat before? You're morning meal might look more like a pre/during/post snack.
- If you have a large activity planned, your breakfast might be the largest meal of your day.
- Be consistent.
- How you start the day is something your body adjusts to. Aim for similar meals/sizes/timing day to day.
My Personal Practice
- Check out my full morning routine blog (link at bottom of page)
- I start everyday with a cappuccino - 2 (maybe 3) shots espresso, 3/4 cup organic whole milk, 1 tbsp raw turbinado sugar.
- Why whole milk??? Because it lends fat to a meal that would otherwise only provide protein and carbs. The fat creates a satisfying effect that allows this beverage to fuel my morning.
- I have high morning energy levels.
- I try to take advantage of this and sip my capp while doing a core or weights routine.
- My high energy level means I'm more focused on doing, not as concerned with eating.
- I typically do not eat again until post workout.
- Most mornings, I treat my capp as a meal itself.
- If I wake up late, I only have my capp and skip to lunch.
- If it is a short, early workout, I do not eat until it is time for recovery food.
- If I'm doing a long workout, I'll add a small snack like a banana.
- If I workout too late in the morning, I'll have a small meal in addition to my cappuccino such as a salmon avocado toast or yogurt bowl.
Make it personal
- Take a look at your morning plate and make an improvement!!!