Whether you work the day shift or not, the importance of a well-balanced breakfast cannot be stressed enough.  Click here for some thoughts on why.

As noted in the above link, breakfast gives you the energy and stamina to stay sharp throughout the morning, and it refuels your system and prevents your body from digging into its own muscle reserves for energy.  Many people – RNs included – eat nothing at all for breakfast, incorrectly assuming the calories skipped in the morning will help them lose weight.  Later in the day, these same people end up snacking excessively and overeating.

Everything considered, many times the most important breakfast change you make is just to commit to eating something for breakfast.  I’m not advocating destroying a piece of molten chocolate cake first thing in the morning, but reasonable choices are almost always better than having nothing at all.

To maintain a healthy weight and give yourself enough fuel to stay sharp, focused and strong throughout the morning, eat a breakfast with a blend of protein and slow-digesting carbohydrates.  Fats are OK too, as long as they are good fats and account for no more than 20% of your calories.  Here’s a quick snapshot:

A breakfast high in complex carbs and protein, and low in fat is PERFECT.  Using the general guide above, a few ideas:

• Steel cut oatmeal, skim milk, egg white omelet with ham (#1 choice! - will give you enough energy without the bulk)
• Whole-grain cereal, skim milk, fruit, whole wheat toast with natural peanut butter
• A smoothie of Yogurt with bananas, strawberries and blueberries, with scrambled EggBeaters on the side
• Low-fat cottage cheese topped with fruit, smoked salmon on the side; whole-wheat cereal with skim milk

It's OK to add some of the 'Worse Choices' into your diet sparingly.  Pick one day each week and go for it.  But every other day, mix and match from the first column.

The meals above will keep you feeling fuller longer, but without the bulk.  That's the key with Breakfast - eat enough to keep your system satisfied, but don't overdo it.  It's MUCH easier to eat a reasonable portion of food with the choices above because they will make you feel full faster, and that feeling of fullness will stay with you longer.  You won't need to overeat - or eat again - to feel satisfied.

QUICK TIPS
As Nurses, one of the biggest challenges to eating a healthy breakfast is finding the time in the morning.  A 7AM shift start is hard enough to get up in time for.  Getting up earlier to think about and prepare a balanced breakfast sometimes can be too much.  If you're pressed for time, try this:

• Keep hard boiled eggs in the fridge.  Yes, they can be annoying to make, but luckily now your grocery store carries pre-made hard-boiled eggs.  Grab a tin to start the week, and throw one or two in your bag on your way out the door each morning.
• Leave peanut butter and a plastic knife in your car or at work.  Bring a whole-wheat bagel with you.
• Spend 30 minutes on Sunday night preparing breakfasts for the upcoming week.  Try this great wheat pancake mix recipe that will keep in the fridge all week and be ready when you need it on the go.
• Try a ready-to-drink Protein shake.  I know this feels bodybuilder-ish and a bit excessive, but protein shakes are becoming much more mainstream and offer a very quick, very lean alternative to breakfast on the go.  You can find them in most major grocery chain, and all GNC or Vitamin Shoppes.  You'll find an array of options, from low fat / low carb, to higher fat, to higher carb (all have high protein).
• Pack a yogurt and All-Bran bars (they're somewhat new - find them in the cereal bar section in your grocery store. They don't taste like garbage either).  The fiber in the bars will keep you feeling full, as will the sugars and proteins in the yogurt.  Prep time = 0 minutes.  Just don't eat more than one bar (trust me!).

Good luck!  Eat smart and you'll feel great all morning.  Here's a good clip to watch related to this topic:

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