Mon | May 22, 2017

Breakfast myths debunked

Published:Thursday | May 14, 2015 | 5:00 AM

Breakfast myths debunked

When it comes to making your family happy and healthy, nothing should get in the way. There are a lot of misconceptions about breakfast, which have morphed into myths. These are used to justify constantly missing breakfast, which is a no-no. Today we dispel those myths.

Myth: Skipping breakfast makes you lose weight.

Reality: It is actually the opposite. Missing breakfast can cause you to gain weight.

According to Nutritionist Patricia Fletcher, skipping breakfast is not a good idea if you are trying to lose or maintain your weight, because it leads to high-calorie cravings during the day.

"Foregoing your first meal, which is generally between the hours of 7 a.m. to 10 a.m., will slow down your metabolism. It tricks the brain into thinking you need to make up for breakfast by eating food that contributes to weight gain," Fletcher explains.

Myth: Breakfast is time-consuming

Reality: Breakfast does not have to be time consuming and complicated.

"All you need to start your day off right is a little protein, fruits and a little fibre," Fletcher advises. A nutritious breakfast can be prepared in less than 10 minutes.

Fletcher notes that it is worth the time. Plus based on the number of healthy ingredients that can be prepared in five minutes, like a power shake, an egg, fruit plates and microwave oatmeal.

Breakfast doesn't have to be eaten hot or consumed at the dining table. There are numerous healthy options that you can have while at the bus stop, in the car, or at your desk. You can grab a Supligen, filled with protein and vitamins, a banana with a sandwich and a glass of water. At the end of the day, what is important is that you have a meal to get your day started the right way - with energy, allowing you to be the best version of you.

Myth: Healthy food

is too expensive

Reality: Many believe that this is true, but you can find a lot of inexpensive, healthy ingredients that can help you save money. Fletcher notes that it is much cheaper to buy healthy ingredients than frequent doctor's visits.

All it takes is shopping smart to find where offers the most cost-effective items. Bear in mind to buy what is local and in season.

Here are some inexpensive and delicious, healthy foods.

Oats

Oats is a member of the whole grain family and are loaded with nutrients. Oatmeal may help lower cholesterol and reduce the risk of heart disease. It can help you control your weight, reduce the risk for type 2 diabetes, and help to reduce high blood pressure. It also contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron, and may actually reduce the risk for certain cancers.

Eggs

Eggs are another low-cost, high-quality protein source. Buy a tray of eggs and store properly in your refrigerator, and they can last up to three weeks in the shell. Use eggs to whip up an omelette, and egg sandwiches (scrambled) or boiled.

Fresh Fruits: bananas, melons, apples and oranges

These are some affordable fruits that will do wonders for your nutrition. Bananas, in particular, are a bargain hunter's dream. Banana strengthens the nervous system and helps with the production of white blood cells, all due to high levels of vitamin B6 that it contains. Bananas also help to relieve anemia and it is also high source of potassium. Use frozen bananas in healthy fruit smoothies, or crush them and add to your oatmeal or pancakes.

Fat-Free Yoghurt

An easy protein and calcium-rich snack, fat-free yogurt is a good source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5. Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. If your family members are big fans of this dairy favourite, consider buying the large 32oz tubs instead of the more expensive individual cartons.

cathy.risden@gleanerjm.com