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 kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day.
Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.
But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Morning meals helps replenish it.
If your body doesn’t get that fuel from food, you may feel zapped of energy and you’ll be more likely to overeat later in the day.
Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs. Therefore, there is need to take some breakfast near me.
Many people skip the a.m. meal because they’re rushing to get out the door instead of keeping breakfast near me. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high-sugar foods.
So, breakfast really is the most important meal of the day!
During a busy morning, it’s easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day. If you don’t have time to eat before leaving the house, we have lots of breakfast ideas that can be eaten on-the-go or when you get to work.
When you skip your morning meal, you are telling your body that food may be hard to come by and that it should conserve energy. Thus, what happens is, is your metabolism slows and your body attempts to store fat.
Fortunately, we are no longer attempting to survive in the wild and we have a plentiful source of food and calories. However, your body does not know this. By eating breakfast to start your day, you will jumpstart your metabolism and be well on your way to reach your health goals.
With all the overwhelming evidence showing the importance of consuming a healthy and hearty breakfast, it is crazy that so many people are still skipping the meal. According to the market research company, NPD group, approximately 18% of males and 13% of females between the ages of 35 and 54 skip breakfast.
For years, nutrition experts have said that a healthy breakfast is a key start to the day. Not only do we think and perform better on the job, they tell us, it supports our well-being in many other ways.
Among these experts is Jessica Crandall, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. “A lot of times, people think they know about nutrition because they eat,” she says, “but you need large bodies of science and research to know what our bodies actually need.”
And the research shows that there are good reasons to eat breakfast.
Some of the (8) Amazing Benefits of eating breakfast in the morning include but not limited to the following:
1) Breakfast provides many Benefits to our Health and Wellbeing
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!
- breakfast should be eaten within two hours of waking
- a healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA).
Apart from providing us with energy, Morning 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 the morning meal, 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.
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2) 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, behavior 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!
3) 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.
4) Breakfast Decreases Appetite
Studies have shown that consuming food first thing in the morning greatly decreases hunger and cravings throughout the day. Weird right?
A lot of people skip breakfast to avoid eating extra calories, but by eating a high-fiber, nutrient-dense breakfast early in the morning, you are actually less likely to be hungry throughout the day.
5) You Eat Less
This is kind of an add-on to the first benefit of this list. By decreasing appetite, you are less likely to be hungry, and thus, less likely to eat.
If you are a skeptic, a study conducted by the Journal of Nutrition in 2011 showed just this, as subjects who ate breakfast reported decreased levels of hunger throughout the day in comparison to the subjects who ate no breakfast.
6) You will improve your Memory
Carbohydrates are essential for healthy brain functioning. By consuming a high-quality breakfast to start your day, you can improve your memory and concentration levels, as well as improve your mood and lower stress.
Different studies amongst children have shown that kids who eat breakfast tend to have improved cognitive skills and perform better at school.
7) You can prevent Type 2 Diabetes
You read that right. There is significant research showing that you may be able to prevent diabetes by regularly eating a healthy breakfast.
In a study conducted over a 10-year program, researchers found that people who regularly ate breakfast decreased their risk of diabetes by almost 30%.
A possible explanation for this is that skipping breakfast can cause insulin resistance, which is a feature of Type 2 Diabetes.
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8) You will Weigh Less
A study conducted in Europe conducted in 2010 and published in the Critical Reviews In Food Science and Nutrition, showed that those who ate breakfast had a reduced risk of obesity and had healthier BMIs.
Some Good Breakfast Choices
When choosing what to eat for your breakfast, try to eat whole foods that are full of nutrients. Examples include eggs, yogurt, oatmeal, fruit, and whole wheat toast. Try to limit sugary cereals, white bread, and other highly processed foods.
Eating a healthy breakfast has numerous health benefits. If you are serious about your health and want to lose weight, it is important that you make regular breakfast consumption a regular aspect of your daily routine.
The Basic Formula for Breakfast: Fuel and Nutrition
The basic formula for morning meals: Pair carbs with proteins. The carbs give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal.
It can be as simple as a combo of:
- Whole-grain cereals or bread for carbs
- Low-fat milk, yogurt, or cottage cheese for protein
- Fresh fruit or veggies, again for the carbs
- Nuts or legumes for even more protein
Should you eat before you hit the gym? Sabrena Jo, a personal trainer and a spokeswoman for the American Council on Exercise, says if you’re the kind of person who wakes up hungry, try a snack before your morning workout. It will help you improve your performance and stave off fatigue and shakiness.
Keep it light though. Your body stops digesting when you exercise, and a full meal will slosh around in your belly. That can make you bloated or queasy, especially when you’re doing a high-intensity workout.
“I would definitely eat something post-workout,” Jo says. “A normal breakfast with some good carbohydrates and protein should be fine.”
The most common mistake we make is not enough protein at breakfast. Crandall says adults need 20-30 grams of protein in the morning, which varies by gender and how active you are, to keep up our muscle mass and metabolism.
That translates into a 6- to 8-ounce portion of Greek yogurt with a couple of spoonfuls of flaxseed, or an egg and a few links of turkey sausage.