KCIM Dietitian Mallory Bratton Says…”Breakfast: The Most Important Meal of the Day!”

Post written by Mallory Bratton, MS, RD, LD, Dietitian, Kansas City Internal Medicine

Personally, I can’t function without breakfast. It is a staple in my morning routine.

Just as the word implies, breakfast breaks-the-fast! The word makes sense because the body has gone without food for 8-12 hours and it needs nourishment. In other words, when you wake up, you need to refuel.

Studies show people who eat breakfast are more likely to get their daily nutrient needs; concentrate better; and control their weight. If you skip breakfast you are more likely to overeat when it comes to lunch because you are so hungry! Eating in the morning also gets your metabolism revved up and going.

Of course some breakfast options are better than others. But starting small is the most important part. Start to eat breakfast by adding a glass of low-fat milk or a piece of fruit to your morning routine.

If you’re not a big breakfast food fan, try whole wheat crackers with low-fat cheese. If that sugary cereal is always staring back at you in the pantry, try mixing it with a whole grain cereal.

If you’re tired of the same routine, try these different breakfast ideas:

• Whole grain cereal with a sliced banana on top
• Breakfast smoothie made with fruit, milk, yogurt
• Oatmeal with all sorts of yummy toppings like blueberries, raisins, and cinnamon
• Bagel with peanut butter
• Yogurt with granola and berries
• English muffin with a glass of low-fat milk
• Scrambled eggs with salsa
• Hard boiled egg and half a bagel
• Whole grain waffle with peanut butter and raisins

Always start small and see what you can incorporate into your daily routine.

Like smoothies? Give this one a try. It is one of my favorite morning recipes!

Banana Crunchy Smoothie

1 cup skim milk

1 banana

2 TB honey

½ cup granola

¾ cup ice

Place all ingredients in the blender, blend, and enjoy!

(Source: Smoothies and Ice Treats Recipe Book)

Mallory is a Registered Dietitian. She graduated with her master’s degree in dietetics and nutrition from University of Kansas Medical Center. Her thesis was focused on maternal supplement use during pregnancy. During her internship, she worked in a variety of settings from inpatient clinicals at the University of Kansas Hospital, community nutrition with the University of Missouri Extension, foodservice management at Children’s Mercy Hospital and the Center of Child Health and Development at KU Med. Her undergraduate coursework was done at the University of Central Missouri.

“Moderation is the key to nutrition,” said Mallory. “All types of foods can be incorporated into a person’s diet, but moderation is important. Teaching patients how to make small changes that fit into their lifestyle is essential to better health. There are always going to be celebrations and festivities in life, so learning to make healthy decisions and incorporate those events into daily living is essential.”

Mallory grew up in St. Charles, Missouri, just outside of St. Louis. She enjoys spending time with friends and family, cooking, playing tennis, running, and traveling.

Mallory is KCIM’S dietitian and has a true passion for wellness. To make an appointment with Mallory, ask your doctor for a referral.