MWHC Dietitian's Corner
We’re passionate about dining programs that make it easy to eat well, and about nutrition and wellness programs that create a culture of health and wellbeing.
We’re proud of our dining services team and their deep experience in working with you to help you find the food that fits your life.
Our chefs and dietitians have years of experience and our health experts leverage the latest science and health information from trusted organizations like the American Heart Association. Check out their latest healthy living ideas at FYP365.com.
Want to talk to someone on our team? Email us today!
See what’s on our menus!
Why is breakfast considered the most important meal of the day?
A healthful breakfast has long been thought to be the most important meal of the day, and there is a lot of scientific research to back that up. Nutrient-rich breakfasts have been linked to lower levels of bad cholesterol, a decreased risk for chronic diseases, improved diet quality, and increased physical and mental abilities.
After waking, glucose is at its lowest point and needs to be refueled to wake up the brain, muscles, and metabolism. This helps with focus and mental acuity, overall coordination, and alerting the tissues and organs to get going, helping to burn more calories throughout the day. The morning is when your body is most insulin sensitive and can use glucose most effectively, so it’s the best time to eat fiber rich carbohydrates to reach the optimal 25 grams of fiber per day.
Those that consume breakfast get more vitamins, minerals, and fiber than non-breakfast eaters. Typical breakfast items such as eggs, low-fat and fat-free dairy items, fruit, whole grain breads and whole grain hot cereals are full of fiber, vitamins A and C, riboflavin, iron, zinc, and calcium.
It has been well documented that eating breakfast reduces fatigue and gives you energy for the day. Research suggests it also boosts brain power by improving alertness, memory, and problem-solving abilities. Further, children who eat a nutrient-rich breakfast show better school concentration, improved test scores, and attendance.
Recent research suggests that those who eat breakfast daily are more likely to be at a healthful weight. Several studies have shown that those who skip breakfast are more likely to have a higher body mass index (BMI), increased food cravings, and a slower metabolism. One reason for this is that healthy breakfast choices like whole grains, eggs, and dairy products are high in fiber and protein which help to keep you full throughout the day and allow you to make better choices at your next meal.
What you choose to eat for breakfast is just as important as the choice to eat breakfast itself. Filling up on too many simple carbohydrates such as bagels, muffins, sugar-coated cereals, and juice is the same to the cells in your body as a dessert, resulting in spikes in blood sugar, fat storage, insulin resistance, and more.
Choose breakfast options that nourish you to feel your best. Concentrate on whole grain products, a good protein source, a fruit or vegetable and some healthy fats. Listed below are some great options from each category to make it easy to personalize a balanced and nutritious breakfast of your own!
Whole Grains:
Oats
Grits
Brown rice
Whole wheat toast or English muffins
Low sugar granola
Protein:
Eggs
Milk or soymilk
Cottage cheese
Yogurt/non-dairy yogurt (unsweetened, plain, or reduced sugar)
Beans
Nuts or nut butters
Fruit or Vegetable:
Strawberries
Blueberries
Banana
Bell peppers
Spinach
Kale
Healthy Fats:
Nuts or nut butters
Seeds
Avocado
Olive oil
