Breakfast is often referred to as the most important meal of the day, and for good reason. It provides the body with essential nutrients and energy to start the day off right. Despite its importance, many people skip breakfast due to a lack of time or a belief that it is not necessary. Let’s explore the benefits of eating breakfast and some tips for creating a healthy and delicious morning meal.

Benefits of Eating Breakfast

ENERGY: Breakfast provides the body with the necessary fuel to start the day. Skipping breakfast can lead to feelings of sluggishness and lethargy, which can impact productivity and overall well-being. 

FOCUS: Eating breakfast can help improve cognitive function, including concentration, memory, and problem-solving abilities. 

COMPOSITION: Eating breakfast can help regulate appetite and prevent overeating later in the day. Studies have shown that people who skip breakfast are more likely to be overweight or obese. 

NUTRIENTS: Breakfast can be an excellent opportunity to consume essential nutrients such as fibre, protein, and vitamins. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into breakfast can help meet daily nutrient needs. 

CRAVINGS: Eating breakfast can set the tone for the rest of the day, managing your cravings, leading to healthier food choices throughout the day.

Do Not Start the Day with Sugar

Breakfasts such as pastries, cereals and fruit juices can have a significant effect on our blood glucose levels. This is due to them containing high levels of simple and refined carbohydrates/sugars. Starting the day this way can lead to more cravings throughout the day and lower energy levels due to the ‘rollercoaster effect’ of glucose in the blood stream.

Effects of a sugary UPF (ultra processed food) vs carbs and fats.

Fruit smoothie effects on blood sugar compared to protein and fats.

Aim to start the day with a breakfast that contains protein and fats which has a little to moderate effect on blood glucose levels. Eggs, Greek yogurt, smoked salmon, tofu, nuts, avocado and seeds are optimal foods leading to increased cognitive function and higher levels of energy. Add some fruit if you want something sweet, however keep the fruit whole as whole fruit still contains the fibre. The fibre is key in helping slow down those glucose spikes.

If you struggle with protein first thing in the morning eat foods that are high in fibre and complex carbohydrates. Whole grains, legumes, and non-starchy vegetables, these types of food can have a more gradual effect on blood glucose levels.

Tips for Creating a Healthy Breakfast

//PLAN//

Preparing breakfast ahead of time can save time and ensure a healthy meal. Consider overnight oats, chia seed pudding, or egg muffins that can be made in advance and stored in the refrigerator.

//WHOLE//

Choose whole foods such as fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods, which can lead to a crash in energy levels.

//PROTEIN//

Protein is important for satiety and can help regulate appetite. Include protein sources such as eggs, Greek yogurt, or nut butter in breakfast.

//COLOUR//

Adding a variety of colourful fruits and vegetables can increase nutrient intake and add flavour and texture to breakfast.

//EXPERIMENT//

Breakfast doesn't have to be boring. Experiment with different recipes such as protein smoothie bowls, breakfast burritos, or avocado toast to keep things interesting.