It's OK to have egg in your face

We’ve all heard the adage, “Breakfast is the most important meal of the day.”

And, it really is. It literally means breaking your fast from dinnertime.

“It’s brain food,” said Corista Williams, a registered dietitian with Lakewood Ranch Medical Center. “If you’re not eating it, you’re not going to have the energy to do what you need.”

When did breakfast stop getting priority? Williams said people are busy in the morning, and they started looking for alternatives and faster options.

“That’s where the donuts come into play, the proper planning is not there,” she said.

So what should you be eating for breakfast?

Both Williams and Kathy Namolik, a registered dietitian at Sarasota Memorial Hospital, said to make sure the first meal of the day includes a good source of protein.

Both agreed, eggs are a good go-to food.

Namolik said eggs have gotten a bad reputation for high levels of cholesterol in the past, but recent research is suggesting that the egg cholesterol is not bad. If they can be eaten without the worry, eggs are filled with nutrients, vitamins and minerals.

“They’re pretty much the ideal food,” Namolik said.

Williams and Namolik also suggest adding some carbohydrates, fiber and whole grains with breakfast. That means fresh fruit, whole grain toast and oatmeal are good selections to pair with protein.

“If it’s just carbs, you’ll be hungrier sooner,” Williams said.

Sitting down to eat isn’t always an option for everyone on a daily basis.

When rushed, Williams suggested finding a granola bar or nutritional bar with at least 15 grams of protein and not lots of sugar. Her favorite,  echoed by Namolik, was a KIND Bar because it’s made from whole nuts and grains and has less sugar than other brands.

They both said people have more reasons to eat a healthy breakfast than just giving the body energy. For those trying to lose weight, eating breakfast can play a vital role.

“When someone is trying to cut back for weight loss and cuts breakfast, in the end they eat more in the evening,” Namolik said. “Your body is driving you to eat to provide the energy it didn’t have during the day, and it can accumulate as body fat.”

Skipping meals causes the body’s metabolism to slow down so it can conserve energy to function. So eating breakfast actually kickstarts the metabolism for the day and helps the body burn more energy.

“Your body doesn’t know the difference between starving and skipping a meal,” Williams said.