Everyone knows what the most important
meal of the day is—breakfast, of course! Not only is breakfast an enjoyable way
to begin the day, it is also essential for a healthy diet. I have always been a
breakfast lover. I firmly believe that “few
rituals are as uplifting and comforting as a big, sumptuous breakfast: fluffy
waffles with warm maple syrup; crisp, golden fried eggs; thick-sliced,
applewood-smoked bacon; soft, sticky cinnamon rolls; and freshly squeezed
orange juice” (Yee). My eighteen years have shared a common theme of a daily
morning meal; however, how I eat breakfast has changed quite a bit over the
course of my life. I intend to have a lifelong love affair with breakfast and,
in order to do so, I feel I must establish a stronger basis for our relationship.
I need to clearly state my intentions and set standards that I will try my best
to follow. Recently, I have been reevaluating my relationship with food in
general. I would like to get the most out of my consumption—nutrition
wise—while maintaining the aspects of eating that are central to my food
values. I would like to combine the ideals of health and wellness with my
passion for breakfast in order maximize the benefits I receive from something
that I, along with the majority of people, love—eating delicious food.
Some of my earliest memories of
breakfast are waking up to the sound and smell of my dad making waffles in the
kitchen. I would rush out of bed to assist him in whipping up the batter and pouring
it into the sizzling hot waffle iron. While my father was scrambling some eggs
and cooking up some breakfast sausage, I would sit patiently, watching the
timer until three minutes had passed. I would immediately alert my father that
the waffles were done. Taking my plate, he would open up the waffle iron,
releasing a burst of a warm, cinnamon aroma, and gently remove the perfectly
golden brown creation. Making a little puddle of Aunt Jemima off to the side of
my plate, I would use my hands to rip the waffle into bite size pieces and dip
them into the syrupy goodness. My dad and I would always wake up earlier than
the rest of my family members, so we would often spend mornings similar to
this, just the two of us enjoying a homemade breakfast together.
I consider myself lucky to have had
such a pleasant experience with breakfast from the very beginning. Because of
these mornings with my dad, I developed the habit of consistently eating
breakfast every day, from which I have received several health benefits. According
to the American Dietetic Association, “more than half of male teenagers and
more than two thirds of female teens do not regularly eat breakfast”
(Smith). I was one of the few fortunate
teenage girls that loved breakfast and incorporated it into my daily schedule.
Leena Mogre, a nutritionist and fitness expert, explains, “The reason why
breakfast is important is because it breaks the fast between dinner and lunch,
where there is a gap of 16 hours” (Kallury). Skipping breakfast requires the
body to go a long time without the consumption of food or the access to new
energy. Mogre comments that “leaving such a long gap between two meals
eventually leads to problems such as acidity and stomach ulcers” (Kallury).
While
breaking the fast between dinner and lunch is the main reason a human body
needs breakfast, there are many other benefits that come along with daily
consumption of a morning meal. Several studies have shown that eating breakfast
can help control weight, boost brainpower, and benefit a person’s overall health.
According to a recent study by the University of Minnesota School of Public
Health’s Eating Among Teens (EAT) project, “teens who ate breakfast daily
typically gained less weight than those who skipped” (Smith). Breakfast
skippers are more likely to eat between meals and tend to make unhealthy and
impulsive food choices. Sarah Krieger, a pediatric dietitian, explains that
people who don’t eat breakfast are “craving and reaching for the high-salt,
high-fat, high calorie foods” because their bodies are trying to store up
calories to prepare for the sixteen hour fast between dinner and lunch (Smith).
Not only does breakfast fill the stomach and help people make healthier food
choices throughout the day, but it fuels the brain too. While a body is asleep,
the “brain drains its main energy source, called glucose, from the food [that
was eaten] the night before. A morning meal replenishes that energy supply,”
and if breakfast is skipped, the person will be left tired and irritable
(Smith).The benefits received from the energy gained from eating breakfast
every day have been investigated. Numerous studies have shown that “students who
eat breakfast perform better on tests, have better grades, and are better
behaved than those who don’t eat breakfast” (Smith). Breakfast eaters also tend
to be “more physically active than those who [skip] breakfast” (Smith).
According to the American Dietetic Association, breakfast consumers are “more
likely to meet their overall nutrient requirements.” It is clear that eating
breakfast on a daily basis provides many important health gains. Not only is it
necessary for a body to function after a night of sleep, but a daily morning
meal helps people make better food choices throughout the day, leads to higher
academic success, encourages a more physically active lifestyle, and helps
achieve a healthy dose of daily nutrients. With this knowledge, I will most
definitely continue to eat breakfast every day for the rest of my life.
It
has been established that there are many benefits to eating breakfast and that
it should be eaten on a daily basis—I already do this and through the research
above have reconvicted myself to this habit. The only thing to figure out now
is what I am going to eat every morning. As I mentioned before, how I eat
breakfast has changed a lot over time. My love of breakfast began with making
waffles with my dad, but we slowly expanded our horizons. Together we would
make vegetable omelets and buttered toast, or scrambled eggs and ham with
cheese melted over the top. I loved the good, hearty breakfasts. I still do,
especially on holidays. On Christmas and Easter, brunch is the best part of the
day. My mother makes all kinds of egg dishes, homemade cinnamon rolls, biscuits
and gravy, fruit salad, and freshly squeezed orange juice. While this type of
meal may be a delicious way to celebrate special occasions with family and
friends, one would think that all these foods are not the best for someone to
eat when trying to eat healthy. These assumptions would be correct, but I’ve
found that indulging in these large meals from time to time may not be as bad
as I thought. Timothy Harlan, a professor of medicine at the Tulane University
School of Medicine, explains, “Fortunately, the weekend binge isn’t likely to
have a huge negative effect because ‘eating healthy is all about balance.” Tall
stacks of pancakes, bacon, eggs, and sticky buns are not something that should
be consumed every day, but they are okay to have occasionally. In fact, Harlem
says, “Sunday brunch is a special part of countless family rituals…That alone
can have health benefits” (Deardorff). He explains that “having a large,
friendly meal works for all of us on a social level that transcends the perfect
diet” (Deardorff). While the food itself and the portion sizes consumed on such
occasions are not exactly health conscious, the company is. People need social
interactions to be healthy, and a lot of social interactions in our culture are
surrounded by food. Big holiday brunches are the perfect way to apply this
concept to breakfast. I will not be eating this way every morning, but I will
not hesitate to have a sweet danish and some fried potatoes next time the
family gets together. Even when attempting to maintain a nutritious diet, “it’s
fine to indulge in the special meal every now and then” (Deardorff).
As I
got older, life got busier. I didn’t stop eating breakfast, but I did begin to
jump on the ‘on-the-go breakfast’ bandwagon. A piece of peanut butter toast or
a toaster waffle was sufficient on the way to school in the mornings. I began
calling a cup of coffee and a granola bar ‘breakfast’. Just as the “hearty
feast of bacon and eggs” that I enjoyed in my youth is “hardly a good start by
today’s standards, the doughnut and coffee that have replaced it in today’s
fast-paced world is no better” (Breakfast). Nutritionist do say that when “wrestling
between a bad breakfast and no breakfast at all, choose the doughnut”
(Deardorff). While it is clear that this advice is true—because skipping
breakfast means missing out on many health gains—I hope to maximize the benefits
I receive from eating breakfast, and therefore, plan to avoid any unhealthy
food choices. This means that I may have to rethink my on-the-go breakfasts or
at least amp up what is on the menu. A daily cup of coffee or tea can provide “some
hydration and a jolt of caffeine. Research has linked both drinks to a variety
of health benefits” (Deardorff). With this in mind, I think I will continue to
have a cup of coffee every now and then, but it must be consumed along with
something a bit more substantial. According to Janet Ovrut, a dietitian, when a
breakfast consists of only coffee or tea, “it’s only the hot liquid that is
filling your stomach, tricking you into feeling satisfied.” If all I have is a
cup of coffee, I will likely overeat throughout the rest of the day to make up
for the lack of energy I obtained in the morning. In order to jumpstart the
metabolism, Ovrut suggests adding a piece of fruit. Typically, when I’m on the
go, I will grab a muffin or a granola bar and some juice. Physician John La
Puma explains that a breakfast bar and orange juice, while may seem like a healthier
on-the-go breakfast, is “not much better than eating a candy bar and sugar
cubes.” Juices, due to their high sugar content, should be considered desserts
(Deardorff). While I may go for some kind of pastry or baked good when I’m in a
hurry, there are much healthier choices that are just as quick and easy.
Doughnuts and cereal bars are simple carbohydrates that “make your glucose (blood
sugar) spike and then drop, leaving you starving by 11 a.m. and craving sugary
foods” (DeCostole). Complex carbs, such as oatmeal or whole-grain toast, are
high in fiber and low in sugar. They digest slowly, “providing steady energy to
keep you full and minimize cravings” (DeCostole). From now on, when I have to
grab something fast, I will opt for the healthier items.
I
suppose I have always known that breakfast is good for me, but I didn’t realize
all the health implications it carries with it. Sure, I’ve always been aware
that breakfast is the “most important meal of the day”—but little did I know
just how important it really is. My love of breakfast is still strong, but from
now on I will be paying even closer attention to how I eat it. I will be sure
to eat it every day, to choose foods that are healthy (even when I have to eat
on the go), and to indulge in a big family brunch every now and then. Not only
does breakfast give me the energy I need to make it through the day, but if I
eat it right, it can make a world of difference in everything I do. It is a
glorious start to the day, I time in the morning to compose myself and simply
enjoy good, healthy food. A good breakfast translates into a good day ahead.
References
“Breakfast and Your Health.”
Harvard Men’s Health Watch, Vol. 9, No. 7. February, 2005.
Deardorff, Julie. “How to Eat
Breakfast: What you eat in the morning can make or break your
day.”
Orlando Sentinel. August 18, 2009.
DeCostole, Jessica. “Eat this for
Breakfast!” Redbook, Vol. 208, No. 1, p. 56. January 2007.
Kallury, Kruttika. “Power Breakfast:
Feel tired all day and find it difficult to keep your energy
up? The solution to your problem is a
nutritious morning meal.” India Today.
April 18,
2011.
Morris, Tim. “Breakfast.” Gastronimica: The Journal of Food and
Culture.
Smith, Natalie. “Breakfast’s
Benefits.” Scholastic Choices, Vol.
21, No. 1, p. 18-20. September,
2011.
Yee, Laura. “Breakfast.” Restaurants & Institutions, Vol. 109,
No. 15, p. 28036. June 1, 1999.
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