Eat your breakfast like a king, lunch like a prince, and dinner like a pauper 

How often have we heard this and how often have we misinterpreted this age old quote.  We are sure that the meaning behind the quote is to do with the quantity of food.  What it really suggests is, have a breakfast that fills your stomach well, moderate quantities of food for lunch, and just a frugal amount for dinner.  However, most of us seem to think it has to do with the richness of what we ingest.  Nothing could be far from the truth.    

Where are we Going Wrong?

Our fast paced lives have changed the way we look after ourselves.  Breakfast, which once used to be a leisurely meal, is now eaten on the go, if not skipped altogether.  Instead of eating wholesome healthy food cooked at home, we have switched over to ready-to-eat, off the counter meals.  Not only are we unaware of the damage it causes to our health, we are also hooking our next generation onto the same.

A healthy breakfast is a combination of fresh fruits, lean protein, complex carbohydrates and low fat dairy products.  However, what we eat instead is sugary cereals, processed meat, and high fat dairy products – a nutrient deficient, high calorie breakfast.

What you need is a good breakfast, both in terms of quantity and quality to maintain stable blood sugar levels.  This will help keep you feeling satiated and not reach out for tidbits till the next meal.  To avoid feeling sluggish and fatigued, avoid food with an overdose of sugar, as well as those lacking essential vitamins, or empty carbohydrates and calories.  In other words, steer clear of food which has the following, as your breakfast:

Processed Meat

Do the names Taco Bell A.M. Crunchwrap w/sausage or Hardee’s Monster Biscuit get you salivating?  Wouldn’t you love to sink your teeth into them on your way to work?  Well, before you do that, here are some facts that you should know.  Processed meat contains nitrates that can cause colorectal cancer.  Both these dishes contain an abundance of processed meat.  Add to that the amount of calories, sodium and fat; and you are heading for a disaster.

Food with High Sugar Content

Some cereals are a combination of carbohydrates and sugar.  While your blood sugar does rise after eating them, it also drops down very rapidly. In turn, they lead to a loss of energy very quickly in the day.  Cereals with protein and high fiber content serve to be a better option for you.

Pancakes with Artificial Sweeteners

Denny’s Peanut Buttercup Pancake Breakfast – looks good, tastes yummy, and is easily available.  But, this popular breakfast dish contains more fat than 30 MacDonald Hotcakes; not to mention more sugar than is found in 5 servings of Eddy’s ice cream.  Artificial sweeteners like artificial maple syrup are derived from corn.  Consuming fructose corn syrup in large quantities can lead to visceral fat and abdominal obesity, which in turn leads to cancer.  According to a recent study, high consumption of fructose corn syrup also leads to diabetes.

Sodium Packed Food

Imagine eating 1300 calories, 103 grams of fat, 950 mg cholesterol and 3330mg of sodium – and you will find yourself with an IHop Chorizo Fiesta Omelet on your plate.  Too much sodium can lead to potentially serious health problems.  The National Heart, Lung and Blood Institute recommends limiting your sodium intake to 2.4 grams daily and just 1.5 grams if you are suffering from kidney or heart problems, diabetes or high blood pressure.

Wanna know more………….3330mg of sodium is equal to 8.4 grams of salt.

Winner of Xtreme Eating Awards 2015

“Extra thick slices of rustic French bread baked and grilled golden brown. Topped with powdered sugar and served with maple-butter syrup with bacon or grilled ham” – this is how the menu describes the Cheesecake Factory Bruleed French Toast.  At 2780 calories, with 93 grams of saturated fat, 2230 mg of sodium and 24 teaspoons of sugar; this breakfast dish is best left alone.  Consider this fact – to burn off this popular breakfast dish, you would have to run a full marathon, and we mean ‘RUN’.

Eat Breakfast like a King

So, take your time to eat a wholesome and healthy breakfast.  Remember that your breakfast can make or break you – both physically and mentally.


References:
  1. Calorie Count. (2015). Count Your Calories for a Healthier Lifestyle. Retrieved October 10, 2015, from Calorie Count: http://www.caloriecount.com/
  2. Creel, B. (2015, July 27). The 11 Worst Foods You Can Eat For Breakfast. Retrieved October 10, 2015, from The Daily Meal: http://www.thedailymeal.com/cook/11-worst-foods-you-can-eat-breakfast
  3. Fitnea. (2013). 7 Worst Foods You Should Never Eat For Breakfast. Retrieved October 10, 2015, from Fitnea: http://www.fitnea.com/7-worst-foods-you-should-never-eat-for-breakfast/2/
  4. Fleet, A. (n.d.). 10 of the Worst Breakfast Foods to Start Your Day. Retrieved October 10, 2015, from Active Beat: http://www.activebeat.com/health-news/10-of-the-worst-breakfast-foods-to-start-your-day/
  5. Kirkpatrick, K. (2015, July 22). 5 Worst Breakfast Foods for You. Retrieved October 10, 2015, from Health Essentials: http://health.clevelandclinic.org/2015/07/sluggish-start-the-5-worst-breakfast-foods/
  6. latimes. (2015, July 30). Cheesecake Factory French toast tops list of unhealthiest meals. Retrieved October 10, 2015, from Lockerdome: https://lockerdome.com/6326993666965825/6840167466149908