Breakfast is the most important meal of the day. You already know that, but what if the thought of food first thing in the morning just doesn’t cut it for you.
Some of us are not morning people and that’s okay. It becomes problematic if you, like many seniors, go to bed earlier than you used to. By the time you get up you have been fasting for 10-12 hours and that’s a very long time. Your tank is on empty.
Malnutrition is a problem for many older adults and not eating breakfast doesn’t help. You really do need to eat three-four times a day if you are going to fit in all the nutrients necessary for optimal health. If all else fails put your coffee in a “to-go” cup and go for a walk. You will feel like eating when you get home.
Eating breakfast is associated with improved strength and endurance, but food charts can be pretty scary. Trying to figure out how to eat something from every food group is daunting, especially if you aren’t hungry.
When you eat is individual; some people wake up hungry and some need to wait an hour or two, but don’t wait too long. You need to eat if you are going to have strong bones and joints, as well as enough energy to face the day.
Common excuses include:
• You don’t have time because of volunteer or family responsibilities. For a quick pick-me-up keep portable foods like string cheese, yogurt tubes, hard boiled eggs, protein bars or fruit on hand.
• Breakfast foods are boring. You don’t have to eat the same cereal or toast every morning. There is nothing wrong, with snacking on a crackers and cheese, dried fruit, or last night’s leftovers.
• Breakfast makes you sleepy. It doesn’t have to; skip the muffins and donuts and eat healthy alternatives.
• You would rather sleep-in and skip breakfast. Don’t wait for lunch; grab something small and get something into your stomach.
There are many good breakfast choices that are high in protein including eggs, cheese, meats and yogurt. Sometimes the most challenging aspect is having the right ingredients on hand. Stock your kitchen with nutritious foods.
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