WHY BREAKFAST IS VERY IMPORTANT TO YOUR HEALTH

"Breakfast like a King, Lunch like a Prince and Dine like a Pauper"

It's a well known phrase, but do you follow it?

Some people skip breakfast in an effort to lose weight, but that's not a good idea. It can backfire.

Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger.

Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. 

Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

• A more nutritionally complete diet, higher in nutrients, vitamins and minerals
• Improved concentration and performance in the classroom or the boardroom
• More strength and endurance to engage in physical activity
• Lower cholesterol levels

Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Breakfast Benefit: Weight Control

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day. 

Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise.

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 empty, like trying to start the car with no petrol!

Nutritionists advise that breakfast should be eaten within two hours of waking and a healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA).

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 fibre.  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 vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.

Breakfast can be good for waistline too, research shows those who eat breakfast 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.

Cognitive function

Breakfast 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 it can also make us happier as it can improve mood and lower stress levels.  In studies amongst children, breakfast can improve attainment, behaviour and has been linked to improved grades.  Just like any other organ in the body, the brain needs energy to work at it's best!

Energy needs

People's energy needs vary depending on activity levels and life stage but typically men require more energy than women.  Growing children require a lot of energy, as an example boys aged 7-10yrs should consume approx. 1970 kcals per day, and girls aged 7-10yrs should consume approx. 1740 kcals.  For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day.

Long term health

The NHS says

"Eating breakfast has long term health benefits.  It can reduce obesity, high blood pressure, heart disease and diabetes."

Breakfast is an excellent occasion to eat together as a family when possible.  Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.

Breakfast ideas: 

Oatmeal

Yoghurt

Bananas

Eggs

Watermelon

Strawberries

Whole wheat bread

Better start eating breakfast if you don't! And if you don't eat or like breakfast what are your reasons?

Source:  webmd.com

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