INDIANAPOLIS (WISH) - You've probably heard that breakfast is the most important meal of the day, but have you ever learned why?
Eating breakfast may also give you energy to move more throughout the day, since research has shown skipping breakfast is associated with decreased physical activity.
But even with the research, some of us continue to skip breakfast.
"The three big reasons people don't eat breakfast: they're running late, they want to lose weight, or they're just not hungry in the morning," says IU Health Registered Dietitian Anna King.
King says eating a healthy breakfast on-the-go just takes simple knowledge about what constitutes any good meal: fiber, lean protein, fresh fruits and/or vegetables.
Dietary fiber and protein make you feel full faster and they can be helpful in controlling weight. Fruits and vegetables are important because they may reduce the risk of cancer and other chronic diseases.
By incorporating these foods into your diet first thing in the morning, King says they might help you get through the mid-morning slump.
So what do you eat? King suggests these five dietitian approved breakfasts:
- Greek Yogurt, fresh fruit, granola
- Quick cooking oats, stir in no-sugar added applesauce, sprinkle cinnamon
- Slice of whole wheat toast or whole wheat English muffin, spread thin layer of peanut butter, sliced banana
- Whole grain bagel, low fat cream cheese, fresh berries
- Whole wheat toast or whole wheat English muffin, slice of lean deli meat with a slice of low fat cheese, (Tip: Microwave to melt the cheese)
"The more basic you are with your food, the better it tends to be for you, so things like regular oatmeal that you cooked yourself is going to be a great option."
King warns you should check the nutritional labels of your foods – even the ones you think are healthy. Quaker , the maker of heart healthy oats touted for lowering blood cholesterol, also makes a small, pre-packaged product called Quaker Real Medleys Apple Walnut Oatmeal+ . King says the high sugar content of the Real Medleys cereal, 22 grams in this case, makes this product a poor option for breakfast.
"Your body burns sugar really quickly, so if you eat sugar in the morning, you'll burn it off pretty fast, then you'll either crave more sugar or you'll just crave more food and you'll overeat when you get to lunch," King says.
Any breakfast is better than no breakfast, but try not to have doughnuts, pastries or sweetened cereals. They're high in calories, sugar, and fat. They also don't contain the necessary nutrients for a healthy diet.
Not everyone feels ravenous when they wake up in the morning, so King suggests starting simply with a piece of fruit, like a banana, then working your way into adding a piece of whole wheat toast.
Police dispatchers around Central Indiana reported a number of vehicle slide-offs occurred Monday morning.
Part of the Monon Trail will be closed Monday morning.
An Avon woman died Sunday evening from injuries she suffered in a three-vehicle crash in Jasper County.