Breakfast Do’s and Don't's for people too busy to eat breakfast.

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For years we have been programed to make breakfast our biggest meal of the day. So we filled-up on e, waffles, pancakes, hash browns and other calorie-rich foods, thinking we'd burn it off later. But times changed, our real nutritional needs became clear, and we realized we had to change our eating habits. New research from the Nutrition Journal does away with the idea that a big breakfast will make you less likely to overeat at lunch and dinner, and reduce your calorie intake for the day. The truth is that you are more likely gain weight if you fill up on a heavy breakfast than if you consumed three balanced meals throughout the day. And as always, everything in moderation. Some Breakfast Do's and Don'ts DO 1. Eat on a schedule. Changing your eating schedule can disrupt your metabolism. You should try to eat at least half an hour after you wake up and eat a nutritional breakfast as close to the same time each day as possible. 2. Get some protein and carbs. Food is the fuel that keeps our bodies running and while fruit will give you a short-term boost of energy, you also need the longer lasting energy that protein and carbs can provide. So include combinations like eggs and toast, or a bagel and cottage cheese, to your morning meal. 3. Skip the coffee and sugar. A cup of coffee, an espresso, a Coke, or an energy drink to boost you awake, or to fight the effects of late night activities, can be effective, however, it is not a good idea. An occasional caffeine boost once in a while won’t kill you, but loading up on caffeine and/sugary drinks will only produce a short burst of energy followed by a crash and burn. Also, these drinks can become addictive, causing you to feel grouchy, irritable and suffer from headaches. You get milder boosts from lower-caffeine drinks and the natural sugars found in fresh fruit. Green tea is a good source of low caffeine and high in antioxidants DON’T : 1. Skip breakfast This is a major no-no. When you let yourself go hungry in the morning it slows your metabolism and can leave you feeling hungry and unsatisfied all day (even if you load up later). And both of these conditions can lead to lethargy, unhealthy food choices and of course, weight gain. Don’t skip breakfast! 2. Eat what’s easy. Okay, sometimes you have to run to class and the only thing you have time for is something quick. But if you can’t squeeze in some eggs and fruit, do not compensate by making a beeline for the donuts or the vending machine. At least grab a low-sugar protein bar and a piece of fruit. 3. Eat mindlessly. Anyone from a RN to a MSN online program can tell you that an awareness of what you put in your mouth is important. And what you eat and how much can have a marked effect on your overall health and wellness, altering your physique along with your mental and emotional state. So don’t just grab whatever is up front in the cafeteria or break room and shove it in your face. Take the time to create a balanced meal in the appropriate portion sizes and sit down to enjoy it.