Breakfast is a must for all of us. It is the most important meal of the day. A healthy breakfast is very important for our health and weight management, but not having it at all is the worst option. Eating in the morning is just a matter of habit. Taking 10 minutes to make and eat some healthy food in the morning can be simple.
Fresh fruits, oatmeal, whole grain breads with low-fat cheese, or hard –boiled eggs are just some of the quick and healthy breakfast options which will not take much of your time, however can make a great difference in your health, mood and looks.
A healthy meal may just be your problem solver, and as you make your morning meal a priority you will shortly begin to enjoy the benefits of this new healthy habit. Breakfast provides the body and brain with the fuel after an overnight fast, hence its name breaking the fast!
Without breakfast you are effectively running on empty, like trying to start a car without fuel. Nutritionist advise a breakfast should be eaten within two hours of waking, and a healthy meal should provide calories in the range of 20-35% of your guidelines daily allowance (GDA).
Why Breakfast Is So Important For You
Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron, and B vitamins as well as protein and fiber. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.
Fruit and vegetable are good sources of vitamins and minerals so try to include a portion of your daily five, whether that is a banana or a glass of fruit juice. Breakfast can be good for waistline too.
Research shows those who eat early are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast you’re more likely to reach for high sugar and fatty snacks mid- morning.
In one large study involving one thousand children and adolescents, skippers had higher waist circumferences than those who ate breakfast regularly. The study also showed there were higher rates of obesity among skippers.
In yet another study, people who moved a large percentage of their energy intake to their morning meal had lower weight (as well as improved insulin function) compared to people who ate most of their energy later in the day.
This habit also restores glucose levels, an essential carbohydrate that is needed for the brain to function. Many studies have shown how eating breakfast can improve memory and concentration levels and also make us happier as it can improve mood and lower stress levels.
In studies amongst children, breakfast can improve grades because just like any organ in the body, the brain needs energy to function at its best. People’s energy needs vary depending on activity levels and life stage, but typically men require more energy than women.
Growing children also require a lot of energy. Researchers suggest that boys aged 7-10 years should consume approximately 1970kcals per day and girls aged 7-10 should consume approximately 1740kcals. For adults, men require approximately 2500kcals and women approximately 2000kcals per day.