By: Boriana Roumenova, Student Nutritionist
As students at UMD, many of us can relate to the feeling of juggling one too many things. Between classes, jobs, clubs, and our social life we barely have time for physical and mental self-care. But being healthy is what empowers us to lead rich, busy lives. Your health starts with how you nourish your body through food, rest, and relaxation. So if there’s one healthy habit you should make that bit of extra time for every day, it’s breakfast. Why is Breakfast so Important?As the name states, breakfast is the meal that breaks your overnight fast. Eating in the morning jumpstarts your metabolism and can help ensure appropriate energy intake throughout the rest of the day by regulating your appetite. Research shows that eating a healthy breakfast usually translates to a greater intake of essential nutrients in the day, It also facilitates better adherence to nutritional guidelines and enhanced overall quality of diet. In case you need more convincing, regularly eating breakfast is associated with greater focus and improved school performance. However, these findings emphasize the consumption of a high-quality breakfast, not just any breakfast. What to Eat for BreakfastEating a high-quality breakfast might look different than what you’re used to. If you’re interested in reaping the nutritional benefits of breakfast as mentioned above, get ready to ditch the common high sugar, high saturated fat, and refined carb options. These popular items tend to spike your blood sugar and leave you hungry halfway through your morning. When building a breakfast that will sustain your energy until lunch and give you a much-needed nutrient boost, look to sources of fiber (apples, berries, chia seeds), protein (eggs, yogurt, nuts), and healthy fats (avocado, fish, nuts). For Those Who Have a Sweet ToothFor Those Who Enjoy SavoryThese breakfast ideas are very simple and easy to prep the night before or quickly in the morning. The recipes can be adapted to your taste preferences, so feel free to change them to your liking. To maintain the benefits of a nutritious breakfast don’t forget to include a source of fiber, protein, and healthy fat in your morning meal. Try these recipes out in the coming weeks of your busy semester. You’ll immediately notice the profound impact this simple meal can have on your entire day. Sources:https://www.rush.edu/news/why-you-should-eat-breakfast
https://health.ucdavis.edu/blog/good-food/why-is-breakfast-important-our-dietitian-gives-healthy-breakfast-ideas/2022/04 https://pubmed.ncbi.nlm.nih.gov/30351152/#:~:text=Scientific%20studies%20suggest%20that%20making,quality%20of%20the%20whole%20diet. https://pubmed.ncbi.nlm.nih.gov/20112150/
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