What did you have for breakfast this morning? Did you skip it? It’s easy to do. So easy I don’t even want to think about how many times I have. But did you know that research shows those who skip breakfast tend to weigh more, consume more unhealthy food, miss key nutrients and are not as productive or intelligent as others?
Researchers at the Institute of Food Technologists found that by skipping breakfast, we tend to feed unhealthy habits all day long.
Studies also show breakfast skippers tend to eat 45% fewer vegetables and 30% less fruit, missing vital nutrients like Vitamin D, Vitamin A, and Vitamin B.
University of Missouri researchers say that eating breakfast increases a brain chemical called dopamine. A chemical associated with feelings of reward. Which contribute, they believe, to reduced food cravings and overeating, all day long.
“Our research showed that people experience a dramatic decline in cravings for sweet foods when they eat breakfast,” said Heather Leidy, an assistant professor of nutrition and exercise physiology. “However, breakfasts that are high in protein also reduced cravings for savory — or high-fat — foods. On the other hand, if breakfast is skipped, these cravings continue to rise throughout the day.”
Research from University of Pennsylvania says that children who regularly eat breakfast have significantly higher verbal and IQ test scores.
Studies also show a high-protein breakfast containing 35 grams of protein prevents weight gain, reduces overall daily calories and cravings and stabilizes blood sugar levels.
Ideas for a Healthy Toast Breakfast
Bread consumption continues to rise. And for me, I love nothing more than toast for breakfast. While the avocado smeared toast may no longer be a novel idea, it’s still delicious… and healthy.
Nutritionist McKel Hill, MS, RD, LDN, told Bon Appetit, “One of my personal favorite snacks! The combination of healthy fats from the avocado and carbohydrates from the cracker are incredible satiating. Lemon, sea salt, and red pepper are just added bonuses for delicious flavor. Ever try mashed avocado with a drizzle of honey, thinly sliced red onion, pinch of sea salt, and red pepper flakes? It’ll change your avocado-toast life.”
What to Look for in Healthy Bread
100% whole wheat flour as the first ingredient
Fiber: 2 grams of fiber per slice
Sodium: less than 200 mg sodium per slice
Saturated Fat: 1 gram or less per 2-slice serving
Healthy Toast Topping Ideas
Here are my 4 favorite avocado combinations from kitchn:
Smear your toasted bread with cream cheese, add avocado, then a dense sprinkle of everything bagel blend.
Smoky Almond Avocado Toast
Bacon Goat Cheese Avocado Toast
Bacon had to show up somewhere, right? Top your avocado toast with crumbles of cooked bacon and a handful of goat cheese.
Caprese Avocado Toast
As soon as tomatoes come into season, you better believe they’re going on toast! This is so simple — chop up cherry tomatoes and put them on avocado toast with shreds of fresh basil. Black pepper optional.
Here’s to healthy, energy boosting breakfast options that feed your brain and your body… all day long. They’re quick and easy and offer no excuses for skipping breakfast!