Growing up, we frequently heard the phrase, “breakfast is the most important meal of the day.” Robert A. Heinlein, a famous science fiction writer, once said, “One should not attend even the end of the world without a good breakfast.” He couldn’t be more correct.
A healthy breakfast not only gives you energy to start the day, but it also boosts your metabolism, balances blood sugar levels, aids in weight control, promotes heart health, and improves cognitive performance.
Why Skipping Breakfast Is a Bad Idea
According to Food Insight’s poll, more than 90% of Americans believe breakfast is the most essential meal of the day, but just 44% eat it every day.
I used to skip breakfast, but burnout made me realise how important this meal is.
Skipping breakfast can cause a variety of health difficulties, including stress, exhaustion, and an increased risk of obesity and diabetes. “Missing your morning meal confuses your hunger hormones, setting you up to overeat later in the day.”
“Many people feel ravenous before bedtime because their bodies are attempting to compensate for lost calories,” explains Kim Larson, a Seattle-based dietitian and founder of Total Health.
Furthermore, skipping breakfast on a regular basis can impair focus, alertness, and productivity, as well as raise the risk of cardiovascular disease and nutritional deficiencies over time.
What Makes for a Nutritious Breakfast?
To reap the benefits of breakfast, select a meal that is both satisfying and nutritious.
Choosing sugary cereals, frozen waffles, or breakfast bars is not a nutritious breakfast.
Store-bought fruit juices, smoothies, and nonfat yoghurt are also not recommended.
“A nutritious breakfast can vary based on individual factors like weight, gender, and food preferences,” according to Larson.
“It’s crucial to consistently choose foods that provide essential nutrients such as protein, fibre, vitamins, and healthy fats.”
She recommends aiming for a breakfast with at least three or four different food categories.
When Should You Have Breakfast?
Timing is also essential. The optimal time to eat breakfast is within two hours of awakening. “Eating breakfast soon after you wake up is better for your metabolism,” Larson explains.
If you exercise in the morning, it is best to eat a light meal like a banana or avocado toast 20-30 minutes before your activity.
However, if you perform better when fasted, eating breakfast after your workout is acceptable.
