10 Reasons Why You Shouldn't Skip Breakfast & 10 Healthy Dishes to Start the Day
10 Reasons Why You Shouldn't Skip Breakfast & 10 Healthy Dishes to Start the Day
Thinking of Skipping Breakfast? Think Again
We get it: mornings can be hectic. Sometimes, you might not have time to whip up a good meal or squeeze in a quick, healthy snack before lunch strikes. By the end of the day, though, you'll likely feel sluggish, tired, and ravenous, with cravings in full force. Why does this happen? Read on to see 10 reasons why skipping breakfast is a harmful habit—and 10 healthy dishes you can make to start the day strong.
1. Bad for Your Heart
Studies have found that skipping breakfast can lead to an increased risk of cardiovascular disease—a whopping 27% higher chance of a heart attack—and this is especially so for men. One reason this may be is that those who skip an early meal tend to snack more throughout the day and later in the night, leading to harmful habits.
2. Lower Energy Levels & Mood
Have you ever heard that food is fuel for the brain? It's true: without the nutrients we get from our morning meals, our body doesn't have the energy it needs to power us through the day. This in turn affects our mood and mental health.
3. Impact Your Concentration
In addition to negatively affecting our mood and energy, our cognitive performance is also impacted without fuel from food. Since our glucose levels deplete overnight, we need a healthy, balanced breakfast to kickstart everything so that we can better concentrate, pay attention, and remember things.
4. Increased Risk of Type 2 Diabetes
Skipping breakfast can also lead to an increased risk of type 2 diabetes due to poor blood sugar and insulin regulation. A recent study found that if you tend to eat after 9 am, rather than before 8 am, you have a 59% higher chance of developing diabetes.
5. Affect Your Memory
If your mental performance is affected, so is your memory. People who skip breakfast tend to be more forgetful and are more likely to miss details than those who eat breakfast regularly. This again has to do with glucose levels, which is why it's important to refuel.
6. May Cause Weight Gain
Those who skip breakfast are more likely to be hungrier throughout the day and may be tempted to snack, double up during lunch, or eat a bigger dinner. When this becomes a habit over time, it can eventually lead to weight gain.
7. May Cause Migraines & Headaches
If you don't kickstart your blood sugar levels by eating breakfast, your body may hit too low of a dip, leading to hypoglycemia. Symptoms associated with hypoglycemia include dizziness, irregular heartbeat, difficulty concentrating, and headaches.
8. Slows Down Cognitive Development in Children
Breakfast is essential for children whose brains are still developing. Frequently skipping meals can lead to poor cognitive performance, behavior, and attitude. Without healthy, consistent meals, kids are less likely to get the nutrients they need for their growing bodies.
9. Lead to Poor Immunity
Your body needs energy to fight off infections, but most importantly, it needs nutrients. Without crucial vitamins and minerals provided by the foods we eat, especially during breakfast, our immune system is weaker and slower in reacting to viruses and inflammation.
10. Perpetuates Unhealthy Eating Habits & Patterns
You might think that intermittent fasting or eating less is the way to go when you're on a diet, but regularly skipping breakfast or other meals may lead to developing a negative mindset about food. This could then trigger unhealthy eating habits and patterns, which is why having regular, balanced meals is so important.
Those are the 10 reasons why you shouldn't skip breakfast, but what should you eat? Read on for 10 healthy and tasty dishes to start the day.
1. Avocado and Eggs Toast
Avocado and eggs on toast may sound simple, but this delicious dish is packed with various nutrients that will keep you feeling full. For one, eggs are a great source of protein, while avocados provide your body with lots of good fats, which may help lower bad cholesterol.
2. Oatmeal with Fruits
You might find oatmeal plain, bland, and boring, but add a little honey and some fruits, and it becomes a whole different bowl. Cook your oatmeal with your choice of milk, then add in strawberries, kiwi, blueberries, and a scoop of peanut butter (trust us on this) before digging in.
3. Greek Yogurt with Berries, Flax, and Chia
Greek yogurt is loaded with protein and nutrients—like vitamin B12, calcium, and probiotics—making it an extremely healthy way to start your day. There are a plethora of flavors (and brands) to choose from, but if you choose plain, don't be afraid to add your own toppings, like berries, chia seeds, and flax seeds for fiber.
4. Cottage Cheese Breakfast Bowl
Low in calories and incredibly protein-rich, cottage cheese is another great breakfast food. You can slather it on toast for an easy meal, add it as a topping on pancakes, or scoop it into a bowl with granola, oats, and fruits to make a delicious bowl.
5. Protein Shakes & Smoothies
A healthy, balanced meal doesn't necessarily need to be solid food; smoothies and shakes are also just as nutritious. And since these are versatile, you can fill up these drinks with as many fruits and veggies as you'd like—along with a heaping scoop of protein.
6. Banana Pancakes
Pancakes are another versatile food; you can mix just about anything into the batter to give it a boost. Fold in protein powder and bananas (and chocolate chips, if you're looking for something a little more indulgent) to make a healthy stack of these fluffy treats.
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7. Zucchini Hash Browns
If you're not a fan of zucchini, this might not sound like an appetizing breakfast. But once they're on the pan, fried and seasoned, you'll hardly notice the difference. Zucchinis are an amazing, healthy alternative over regular starchy, carbohydrate-rich potatoes, and this dish makes it easy to up your veggie intake.
8. Pumpkin Waffles
Pancakes aren't the only indulgent breakfast treat that can be made healthier—waffles can be, too. Use whole wheat flour for the batter base, then add spices like cinnamon, ground ginger, and nutmeg, along with pumpkin purée, to whip up this yummy plate.
9. Breakfast Burrito
Breakfast burritos may also sound like an unhealthy breakfast choice, but you can substitute the base and ingredients for a more nutritious one. Start with whole grain tortilla or pita bread, then add mashed avocados, diced tomatoes, leafy greens, and scrambled eggs to stuff it up.
10. Veggie Muffins
Instead of chocolate chip or blueberry muffins, which can often be loaded with sugar, try your hand at making veggie muffins. These are, as you might guess, filled with various veggies like carrots, broccoli, and zucchini. You can also add cheese or corn to make these more tasty and savory.
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