How important is eating breakfast? |27 December 2017
Breakfast literally means ‘breaking the fast’ of the night as it is the first meal after sleeping and is the first chance the body has to refuel its glucose levels after 8 to 12 hours without food.
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 and breakfast helps to replenish it. If your body does not get this fuel from food, you may feel lethargic and you will be more likely to overeat later in the day.
Below, the Nutrition Unit at the Ministry of Health explains the importance of eating breakfast and shares some healthy options that you can enjoy each morning.
Importance of breakfast
- Fuels you up and gets you ready for the day
- Improves metabolism which helps to burn calories throughout the day
- Helps you feel full so that you do not need to snack in the morning
- More energy and better performance at school/work
- Helps you eat healthier throughout the day
- Improves memory and concentration
- Helps to stabilise your blood sugar levels
- Without breakfast, people can get short-tempered, restless and tired due to a lack of energy
- Breakfast gives you a chance to get some vitamins and nutrients from healthy foods like dairy, grains and fruits. If you do not have breakfast, you are unlikely to get all the nutrients your body needs
- A proper breakfast reduces your chance of over-consuming food later in the day
Healthy breakfast options can include:
Breads
Try wholegrain/multigrain bread for extra fibre and use fillings such as eggs (e.g. boiled, omelette), cheese and baked beans.
Breakfast cereals
Choose those that are not only rich in carbohydrates but also fibre which helps prevent constipation e.g. ‘Weet-a-bix’, bran flakes and muesli.
• Ideally, choose a breakfast cereal that contains less than 5 grammes of sugar per serving. Read the food label to find out how much sugar the product contains
• Breakfast cereals that contain at least 3 grammes of fibre per serving are optimal
• Breakfast cereals tend to be crunchy and tasty making it very easy to consume large amounts of calories, so ensure that you pay attention to your portion
• A tablespoon of nuts, seeds or some Greek yoghurt are good choices for extra protein
Oatmeal
Rich in carbohydrates and fibre, oatmeal helps to keep you fuller for longer. Oats are very nutritious and also contain antioxidants, vitamins, minerals, protein and a small amount of fat. The antioxidants may help lower blood pressure levels by increasing the production of nitric oxide, a gas molecule that helps to dilate blood vessels and leads to better blood flow. The soluble fibre in oats (Beta-glucan) helps to:
- Reduce low-density lipoprotein (LDL) and total cholesterol levels
- Reduce blood sugar and increase insulin response
- Increase the feeling of fullness
- Increase growth of good bacteria in the digestive tract
Milk
Milk is also a good source of high-quality vitamin A, magnesium, phosphorus and several B vitamins. It is also rich in protein and other vitamins and minerals, including Vitamin D and calcium for strong bones and teeth. Choose low fat varieties and have a cup to drink in the morning or add some to cereal or when cooking porridge.
Yoghurt
Rich in protein and calcium, yoghurt makes you feel fuller for longer when mixed with chopped fruits. Yoghurt with active cultures may help certain gastrointestinal conditions, including:
Fresh fruits
Rich in vitamins, minerals and fibre, fruits can be served whole or as a fruit salad. They are easy to digest and wake up the metabolism with a steady influx of natural fruit sugars. Eating fruits for breakfast infuses the body with beneficial enzymes, fibre and prebiotics that help stimulate digestive juices in the stomach. Fruit is also high in vitamin C and antioxidants which strengthen the immune system.
Vegetables
Vegetables also provide good amounts of fibre, vitamins and minerals and can be added to sandwiches, toast or omelette.