The Importance of Breakfast

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I think everyone has heard someone tell them that breakfast is the most important meal of the day and maybe you pushed if off, but it's so true to listen to that fact. While some people wake up hungry ready to eat, others have no appetite and push it off until later...or not at all. This is an easy trap to get stuck in. Whether it's that you don't have enough time to make breakfast before a busy day at work or that you don't enjoy eating right after waking up, I have some information and tips to help you begin a healthy habit of eating breakfast to kick-start your day.

(Not my photo: photo by Unsplash)

Breakfast provides many benefits to our health

Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates, breaking the fast! Without breakfast you are effectively running on an empty tank of "gas" just like a car. Eating after waking prepares your body for the day ahead. Breakfast also supplies our brain with glucose which has been shown to boost memory. Most importantly, breakfast provides the body with essential nutrients important to obtain in the morning in order for our bodies to function at their best throughout the day.

Breakfast Can Assist in Weight Loss

Many studies have shown that eating a nutritious, filling breakfast has helped with weight management. People who regularly eat breakfast are also less likely to be overweight or obese. This is because breakfast helps to curb your hunger and make better choices throughout the day; by skipping this important meal, you'll be more likely to overeat later on, causing your metabolism to fluctuate and weight gain to occur. Foods that have protein, fiber, and healthy fats are best to keep you filled by the time noon hits.

Breakfast Boosts Brainpower

If you don’t have breakfast, you might find you feel a bit sluggish and struggle to focus on things. This is because your brain hasn’t received the energy (glucose) it needs to get going for the day. This can make some tasks feel harder than they normally would. So take a moment to eat your first meal in order to be more motivated.

Breakfast Contains Essential Vitamins, Minerals and Nutrients

Breakfast foods are rich in key nutrients such as calcium, iron, B vitamins and fiber, and this meal provides much of your day’s total nutrient intake. In fact, those who eat breakfast are more likely to meet their recommended daily intakes of vitamins and minerals than people who don’t.

Ideas for healthy breakfast foods

• Oatmeal – when choosing oats, go for the plain variety of quick or old fashioned oats and add your own fruit and toppings afterwards as the flavored varieties of packaged oatmeal tend to have a lot of added sugar.

• Wholegrain cereal – if you're truly in a time crunch in the morning to get out of the house, cereal is still a good option as long as it doesn't contain loads of sugar that won't satisfy you. I suggest adding a choice of fruits or nuts to your cereal (bran or whole-wheat biscuit cereals) and topping with milk.

• Eggs & toast – a protein packed breakfast that is perfect for those wishing for something more savory when they wake. This is also a great meal to get extra veggies first thing in the morning. Add spinach, peppers, onions, or any of your favorites. Pair it with a slice of whole-grain toast topped with avocado.

• Peanut Butter Banana Toast – Whole-grain bread topped with nut butter and a banana...who could go wrong.

• Smoothies – made from fresh/frozen fruit, vegetables, nut butters, milk, yogurt, or seeds. The ideas for new flavors are endless. This is a perfect meal to take on-the-go if you need to head out the door. By freezing all the ingredients or setting them out the night before, this can be virtually hands free in the morning. See my earlier post on smoothies for some delicious recipes to try. Here

• Fresh fruit and a energy bar – again this is an easy on-the-go breakfast that is small and yet you're getting that important energy and nutrients needed for the day.

(Avocado toast with egg and turkey bacon)

You can still have breakfast even if you "lack the time"

Early starts, long commutes and busy morning schedules mean many of us don’t make time to sit down to breakfast before heading out for the day. Whatever your reason, there are still ways that you can fit in breakfast. Some ideas include:

• Preparing some quick and healthy breakfast foods the night before or on the weekend, such as healthy muffins, overnight oats, granola, egg scramble cups, or bags of frozen fruits for smoothies.

• Get in the habit of setting your alarm for 10 to15 minutes earlier than usual just to give you time to have breakfast at home.

• Swap out any time-wasting habits in the morning (such as checking your emails or scrolling social media) and use this time for breakfast instead.

Not Hungry in the Morning?

Some people find they just can’t tolerate food first thing in the morning and that's alright, there are some ways to work around this. If it’s hard for you to make breakfast a habit, you might like to try:

• Reducing the size of your meals in the evening and eating them earlier so you’re hungry in the morning.

• Trying out some new recipes and stocking your cupboards with different types of foods to increase your breakfast appetite.

• Try switching your breakfast time to mid-morning instead of waiting to eat food at lunch – perhaps try some of the portable breakfast ideas listed above so you’ve got healthy options ready to go when you feel ready for your mid-morning breakfast.

(Oatmeal with strawberries, banana, coconut, and almond butter)

All in all, breakfast is important. If you are looking to improve your overall health, eating breakfast is a good way to start. Make breakfast a priority in your busy morning and soon it will become a habit. Hope you enjoy!

With love,