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Your day should always start with water. Once you've had your lubrication, then you can think about the right fuel. What you should eat in the morning should be pleasurable, give you energy, and not cause a sugar crash at mid morning when you need your brain for work and study. So breakfast should always be low to moderately low in carbohydrates. This means specifically, that it should be eggs, fish, or meat and vegetables, with one piece of toast or one cup or less of fermented or sprouted grains.
What carbohydrates you do have in the morning should be from fruit and/or whole grains. You don't want to dump a load of sugar onto your liver all at once, especially since you haven't eaten since awhile before you went to sleep. You want things to go easily, and get that energy in nice waves, not one big surge and a drop. So if you opt for toast, your one piece of toast should be full rye, whole wheat, oat, spelt, or a brown rice based rice cake.
Not a breakfast eater?
Despite the generic statistical hype that people get fat from not eating breakfast, don't force yourself to eat it. You don't get fat from skipping the occasional meal. You get fat from consuming more calories than you burn, which becomes a downward spiral that's hard to get off if you're not getting enough nutrition to have the energy to burn enough calories. Weight gain comes from a sustained bad cycle, not from the time of day you eat.
So if, after you have your water, you don't feel hungry for a few hours, then don't eat. There's a Mediterranean/Middle Eastern tradition that will work better for you. It's a mid morning snack that Israelis call "aruchat esser", the meal at 10. School kids here even get a short break to have it.
If you're working outside the home or going to school, and don't eat breakfast, pack a healthy snack to have at around 10 when you do actually get hungry. Make it a small enough amount that you aren't too full for lunch.
EggsEggs are one of the few natural food sources of vitamin D. Darker skinned people especially need to get this from food because our skin, while filtering out harmful rays from the sun, also doesn't allow us to get as much vitamin D from sunlight. Eggs also provide digestible protein and fat, that help provide energy, build muscle.Something you need to be aware of before you start cooking eggs though, is how to tell if an egg is old or rotten. Rotten or expired eggs float because the bacteria in them makes air inside the egg. So fill a bowl with water at a level deeper than the height of an egg. Put all eggs you're about to cook in the water, and wait a minute or two. Fresh eggs will sink to the bottom, and lay on their sides. The more vertical the egg sits at the bottom, the older the egg is. Spoiled eggs will float above the bottom or to the top. So if an egg isn't floating to the top, but it's still not sitting at the bottom, it is still too un-fresh to take a chance with human consumption. Eggs need to be checked even if you just bought them because they can sit a long time on store shelves. Some stores try to get rid of older eggs by putting them closer to the front. So check the packing date when you buy eggs. In some stores, eggs are also mis handled by customers, or some cartons with cracked eggs will have some that have been traded out with others. So no matter what the expiration date says, or even if it's printed on the egg itself, check them all anyway. After you're sure they're all at least fresh, if it's possible, crack each one into a glass or black bowl before you pour it into the main bowl or onto the pan. This way you can see if there's anything weird going on with the shell or the egg. Click here for a video demonstration of the float test. |
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Breakfast Recipes |