Experts claim that breakfast is the most important meal of the day and plays a key role in helping tackle weight gain. Eating breakfast has long-term health benefits. It boosts the metabolic rate and reduces high blood pressure, heart disease and diabetes.
Eating a healthy breakfast every day gives your brain and body a boost. Here are some reasons why making time in the morning for breakfast really does make a difference.
- Breakfast gives you energy
Breakfast tops up your energy stores for the day and helps to regulate blood sugar. Experts recommend that around 25 per cent of your daily food intake should come from breakfast.
- Breakfast gives your brain a boost
Studies have shown that eating breakfast helps improve your memory, concentration and aspects of mental performance. Just like any other organ in the body, your brain needs energy in order to work at its best.
- Breakfast can make you happier
Eating something in the morning can help improve your mood and make you feel less stressed. Going for long periods without eating can result in low blood sugar, which can affect your mood.
- Breakfast is good for your waistline
Research shows that people who eat breakfast are less likely to be overweight and more likely to be in their ideal weight range than people who skip breakfast. Skipping breakfast can make you more likely to reach for high sugar and fatty snacks too.
- Breakfast provides important nutrients
If you miss breakfast, you may miss out on important nutrients. Breakfast foods are good sources of nutrients such as calcium, iron and B Vitamins, as well as protein and fiber.
The most important tip is to eat breakfast every day. Without exception! This one action alone can make a huge, positive difference in your health. But a doughnut or oversized muffin won’t do it. The key is to choose energy-enhancing, health-invigorating foods. That’s what we’ll focus on in the tips ahead.
For most people, a perfect breakfast has three components: one serving of a whole grain carbohydrate, one serving of a dairy or high-calcium food, and one serving of fruit. Together, that would add up to roughly 300 calories. A high-protein serving (i.e., a meat or an egg) is unnecessary but certainly acceptable, as long as it doesn’t add too much fat or calories to the mix. Here are a few winning combinations, based on this formula:
- A bowl of high-fiber cereal, lots of strawberries, and low-fat milk on top.
- A cereal bar, an apple, and a cold glass of milk.
- A cup of non-fat yogurt, fresh blueberries mixed in, and a slice of whole-wheat toast with peanut butter spread on top.
- A mini whole-wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt.
- A scrambled egg, a whole-wheat roll, fresh fruit salad, and a cup of low-fat milk.
- A low-fat muffin, a wedge of melon, and a cup of coffee latte made with skimmed milk.