by Sara Goldman
Photograph courtesy of Maisie Mansfield
Breakfast is the most important meal of the day. Odds are, you’ve heard this message growing up, and have, hopefully, internalized it. But with Boston University’s rigorous, high-intensity academic culture, it can be hard to even find the time to snag breakfast, let alone consider what exactly you should be eating to best fuel your day.
Some people feel that they’re too busy to eat breakfast, but skipping breakfast has been associated with increased health risks like obesity, high blood pressure and even heart attack. So make sure you’re always eating a decent breakfast, even on a double-lab day. In fact, especially on a double-lab day.
Marie-Pierre St-Onge, associate professor of nutritional medicine at the Columbia University Medical Center and chair of the AHA committee, said as a result of her research, “We have strong population evidence of an association between breakfast consumption and health.”
Now, even if you consistently eat substantial breakfasts, there is room for you to further increase the benefits you reap from the essential meal. Different activities and lifestyles require different nutrients—not all breakfasts are created equal.
If you have two midterms in one day, the last thing you want is your growling stomach distracting you and everyone else within earshot. Try something protein packed to keep you feeling full so you can focus all day long. Protein is an important source of vitamins and minerals, gives you the energy needed to maintain focus and leaves you feeling full longer. Or even try scrambled eggs, toast and bacon to get you through the day.
If you aren’t a fan of eggs, smoothies are another favorite, protein packed option. A favorite recipe includes: 1 cup plain whole-milk yogurt (plain yogurt has least amount of added sugar) with ½ cup orange juice, ¼ cup almond milk and 1 cup of frozen fruit!
If you still want a cold protein blend but don’t want a smoothie, try blending protein powder with orange juice and frozen fruit.
If you know that you are going to have a bigger lunch, try whole grain toast with peanut butter and banana as an option to give you whole grains and healthy fats.
Another toast option is whole grain toast with avocado—the fruit’s healthy fats provide lasting fullness and a slower absorption of sugar into the blood stream.
According to Health.com, whole grains are renowned for their many health benefits. In addition to keeping you full, they help redistribute fat, regulate blood sugar and may even fight cancer.
Nut butters are beneficial in that they are rich in protein, healthy fats, magnesium and vitamin B2. Even if you have a nut allergy, you can get these nutrients from sunflower butter!
Breakfast is the most important meal of the day, and the nutritional benefits to eating breakfast make it imperative to include even in your most busy study days here at BU.