Exercise and Wellness

A Healthy Breakfast, a Healthier You

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By: Teresa Terry, RD, LD & Stacy Shankleton, BSN, RN, CCRP

We have all heard the saying "Breakfast is the most important meal of the day". Breakfast simply means "the first meal of the day". Some common excuses for not eating in the morning are: "I don't have time", "I'm not hungry", and "I will gain weight".

- Breakfast doesn't have to be a full course meal it can be simple like a piece of whole wheat bread or 100% juice. Keep in mind that your morning coffee doesn't constitute a meal. In fact, it may simply be adding empty calories that actually inhibit your appetite preventing you from eating nourishing foods.

- Examination of your eating behavior the night before may be needed. Did you snack on food until bedtime? Try eating a quick meal mid-morning consisting of bread or juice with a hard-boiled egg or a low fat cheese stick.

- Skipping meals can lead to overeating later in the day. Instead incorporate foods low in fat and calories to your morning routine providing you with energy while maintaining your weight.

Additionally, you don't have to stick with traditional breakfast foods. Be creative! Try eating leftovers from the night before or any food you like. The idea is to break your fast and give your body the energy it needs to accomplish your daily goals. So before embarking onto your destinations of the day open the refrigerator or pantry and take a look.

Experience has taught us that a lack of nutrients can lead to a decrease of energy. The decrease in energy can lead to a decrease of physical activity. A decrease in physical activity has the potential to lead to weight gain and a further decrease in energy. This vicious cycle of weight gain increases the risk of developing musculoskeletal conditions. A recent Australian study investigating the association between body composition and low back pain concluded that individuals with a higher body mass index were more likely to have higher levels of low back pain intensity and disability.1

One small step in breaking this cycle is breakfast. A healthy breakfast leads to a healthier you.


Urquhart, D., Berry, P., Wluka, A., Strauss, B., Wang, Y., Proietto, J., et al. (2011). 2011 Young Investigator Award Winner: Increased Fat Mass Is Associated With High Levels of Low Back Pain Intensity and Disability. Spine , 36 (16), 1320-1325.

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