1.  I love traditional breakfast foods such as oatmeal, waffles, pancakes, cereal, eggs, fruit, nuts, yogurt and milk.

2.  It starts my day off right.

3.  It is the largest meal of the day for me!

I have mentioned in class a few hundred times how much I love breakfast.  I have also mentioned a few research studies that have found those who eat a 610 calorie breakfast have lower BMI’s and eat less calories overall.  I encourage all guests to strive for a larger breakfast, even if they don’t feel comfortable eating 600+ calories at one time.  Or maybe you aim to eat 600 calories before lunch between breakfast and a morning snack.  I will tell you though, my breakfasts are definitely that big.

Please note, this research is using breakfasts made up of nutrient dense foods such as whole grains, fruits and dairy products.  The breakfast platters at Denny’s don’t count.

There is a hormone called Ghrelin that stimulates hunger.  Ghrelin adjusts to your eating patterns.  So a lot of people often say that they aren’t hungry for breakfast.  But which came first, the chicken or the egg?  In this case, if you eat breakfast, you will be hungry for breakfast.  Individuals also tend to eat larger dinners late at night.  That could make you less hungry for breakfast.  Try moving up that dinner meal or eating a smaller portion and you will most likely be hungry for breakfast.

People who don’t eat breakfast are 4.5x more likely to be overweight than those who do.  It is most definitely the most important meal of the day.  Even if you can’t do a large breakfast, at least start somewhere.  Over time, try to consume more calories during the day as opposed to at night.  That is when you need the energy and fuel food provides, not at night right before you go to bed.  I promise, if you start eating larger breakfasts and lunches, you will be less hungry for dinner.  You will also notice more energy and more satisfaction.

So imagine my surprise when I find a WHOLE WEBSITE dedicated to this!  Looking for breakfast recipes?  Looking for research on breakfast?  Looking for breakfast basics?  This site has it all!

Emily Fonnesbeck RD,CD