Adelle Davis, American author and nutrionist once said, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” There is no man more important than the king as there is no meal more important than breakfast.

Unfortunately, some of us tend to forget the importance of breakfast and how it affects our weight, energy level, mental focus and mood. In case you didn’t know, breakfast provides several benefits to a student’s life. After a night’s rest, your body has been void of food for an entire night. Breakfast fills this void, while giving your metabolism an early kick-start. This early start promotes weight loss since your metabolism begins at 8 a.m. as opposed to 12 p.m., when you eat lunch. A good hearty breakfast provides the body with needed nourishment to promote mental focus and boosts energy levels; something we all need in order to get through those morning classes.

Just because a hearty breakfast is healthy, does not mean it cannot be tasty too. The key foundation of such a breakfast is being that is high in dietary fiber and protein. According to “The American Journal if Clinical Nutrition” low-fat sources of protein help increase metabolic rate, while giving a sensation of fullness. Potential sources of protein include hard-boiled eggs, egg white omelets, non-fat Greek yogurt, and lean-meat sausages. According to eHealthMd.com dietary fiber comes from plant-based foods and is found in the carbohydrates we consume. Fiber creates a feeling of fullness that delays hunger. This helps to prevent weight gain, as delays in hunger prevent over-eating. Fiber is divided into two categories, soluble fiber and insoluble fiber. It is recommended to strike a balance between soluble and insoluble fiber because this will help with your digestive tract. Soluble fiber is found in fruits and vegetables; apples, bananas, blackberries, broccoli, lettuce and strawberries are just a few to name. Insoluble fiber is found in beans, nuts, and whole-grains, such as black beans, edamame, oatmeal, peanuts, raisin bran, and whole-wheat bread.

We need a quick approach to a good hearty breakfast. A half-serving of your favorite cereal and a half-serving of bran flakes with a cup of soy, almond or low-fat milk, along with a fruit or a cup of non-fat Greek yogurt is an example of a great approach. Other quick breakfast foods include cold cereal and milk, fruits, hard-boiled eggs, high-fiber muffins, oatmeal with honey or maple syrup, pre-cut vegetables, prepackaged Greek yogurt and whole-wheat bread with fruit jam.

Eating breakfast gives many benefits to our body and mind. The boost in energy levels helps to ensure that we get through the day, the increase in mental focus allows us to think clearly, and the early kick-start for our metabolism allows us to better maintain our weight. Starting with a good hearty breakfast will lead to a better morning and probably, better grades.

Potato, Broccoli and Scallion Omelet

What You’ll Need:

1 potato
1 stalk of broccoli
2 cups of chopped scallion
1 Tablespoon of extra virgin olive oil
1 Teaspoon of salt
6 Egg whites
1 Egg Yolk

Directions: 

1. Chop potatoes and stalk of broccoli into bite-sized pieces.
2. Use a large non-stick pan and turn the stove to a medium heat.
3. Place chopped potatoes and half a tablespoon of extra virgin olive oil onto pan; quickly stir-fry and allow it to sit for about three minutes.
4. Place in the chopped broccoli, chives, salt, and remaining extra virgin olive oil with the potatoes.
5. Stir-fry and occasionally taste for about 10 minutes. Turn stove off and place cooked ingredients onto a large plate.
6. Grab a large bowl and beat the yolk and egg whites with a fork until the mixture is yellowish-white.
7. Scoop your preferred amount of the cooked ingredients you would like in the omelet and place it into the large bowl.
8. Clean the pan of any leftover residue and wipe the pan clean. Turn the stove to a medium heat and place the mixture of eggs and ingredients onto the pan.
9.  Occasionally lift the omelet with a spatula to make sure it is not burnt. When the top begins to be fully-cooked, make the omelet into a half-circle by lifting one half and placing it on top of the other half.
10. Occasionally flip both sides to ensure the omelet is thoroughly cooked.
11. Slide the omelet onto the side with the plate of cooked ingredient.
12. Sprinkle on some black pepper or ketchup.