Break-the-fast.

That is what breakfast means. Breakfast is important because it breaks your fasting period from overnight and replenishes the glucose supply to your brain, increasing levels of alertness and energy.

Eating breakfast can prevent overeating throughout the day or at night. If you are not normally a breakfast eater, aim for quality nutrition over quantity.

Most convenience breakfast options tend to be higher in carbs and sugar, which can leave you feeling hungrier as the day goes on.

Eating a high protein breakfast can balance blood sugar levels for the rest of the day and prevent overeating. Eating breakfast can boost nutrient intake and prevent over snacking on foods higher in fat, sodium and calories.

People who skip breakfast are more likely to be overweight and overeat on less nutritious food and snacks the rest of the day.

Benefits of Breakfast

Eating breakfast can help:

• Improve energy, attention and mood
• Boost your metabolism
• Improve nutrition – fiber, vitamins and minerals
• Reduce your risk for overeating later in the day 

Break-the-Fast

Eating within two hours after waking will provide you with long-lasting fuel. The recommendation is:

• Protein: 15-20g protein is ideal for hunger management and weight loss
• Carbohydrate: high fiber, 2-5g fiber
• Healthy fat: helps with satiety

LEAN PROTEIN + HIGH FIBER CARBOHYDRATES + HEALTHY FAT = FULL & FOCUSED

Sensible Breakfast Swaps

• Instead of instant oatmeal, try rolled old fashioned oats or steel cut oats
• Instead of breakfast breads (bagel, biscuit, white bread), try whole grain options (English muffin, whole grain toast, bagel thin)
• Instead of pastries, try Greek yogurt with fruit
• Instead of juice, try whole fruit
• Instead of jams and jelly, try mashed berries
• Instead of pork bacon, try Canadian bacon
• Instead of pork or beef sausage, try turkey or chicken sausage
• Instead of butter, try whipped butter
• Instead of cream cheese, try whipped cream cheese