Healthy start: Big Breakfast Day a reminder to replenish proteins

Caleb Amick, The Herald Bulletin, Anderson, Ind.
·2 min read

Feb. 17—ANDERSON — Eating a good breakfast can set the nutritional tone for the day, yet many skip doing so.

More than 15% of adults don't eat breakfast, a 2021 study from The Ohio State University found.

Skipping breakfast starves the body of key nutrients, experts say. The body then attempts to catch up on the missed nutrients later on, which can contribute to overeating.

Breakfast skippers were likely to consume more calories, carbohydrates, fat and sugar during lunch and dinner. They were also low on micronutrients such as calcium, folate, iron and phosphorous, which promote the following:

* Red blood cell formation, healthy cell growth and function

* Muscle movement, bone growth

* Healthy blood

* Building block of genes, regulates nerve and muscle function

Breakfast is important for everyone, but especially adolescents and the aging, according to Annie McFarland, a registered dietitian at Community Hospital Anderson. Adolescents are growing muscle and the aging are trying to maintain a healthy muscle mass.

Eating breakfast regularly can be difficult for many; some complain they don't have the time, money or desire to eat breakfast. On Feb. 27, people will have the perfect excuse for eating what many believe to be the most important meal of the day: The Big Breakfast Day.

The holiday was invented in 2020 by Jeffrey Arnold, according to NationalToday. It can be celebrated in different ways, including breakfast in bed, sharing breakfast with others, or trying a new breakfast dish.

However you celebrate it, make sure it's balanced. A healthy breakfast starts with protein, McFarland said. The body's muscles crave it in the morning, and it's a way of keeping the body's muscle mass steady.

Meat is not the only source of protein. There are also seeds, nuts, milk and oatmeal, McFarland said. Protein can be strategically added to breakfast favorites like pancakes. Adding chia seeds and using whole wheat flour could make those sweet breakfast treats a little more nutritious, she said.

McFarland's celebratory feast would consist of a fruit and yogurt parfait bar by which a variety of toppings could be added to a Greek yogurt base; and eggs, whether plain or in quiche form.

Veggies could add a touch of fiber, making the eggs or quiche more nutritious, she noted.

Follow Caleb Amick on Twitter @AmickCaleb. Contact him at caleb.amick@heraldbulletin.com or 765-648-4254.