National Health Service – “EATING BREAKFAST HAS LONG TERM HEALTH BENEFITS. IT CAN REDUCE OBESITY, HIGH BLOOD PRESSURE, HEART DISEASE AND DIABETES.”
I don’t know about you, but breakfast is by far my favourite meal of the day! Having a tasty, satisfying breakfast to start off your morning will supply your body with the fuel it needs for a productive day.
If you are a busy morning person, you will understand how easy it can be to let breakfast fall into being a low priority in the morning and skipping it. However, having something to eat in the morning, no matter how small, can make a remarkable difference to your day. If you know you’re not going to have time for breakfast, I will give you some wonderful ideas for ‘on the go’ or a quick and easy breakfast.
What it actually does?
The role of breakfast is to provide our brain and body with the fuel it needs after fasting overnight. This is where the name break-“fast” emerges from, as you are breaking that fast! Without it, you are essentially running your body on empty fuel. To put it this way, you wouldn’t start your car without having petrol in it, so why do the same to our bodies!
Advice from a nutritionists perspective:
- Breakfast should be eaten within two hours of waking up
- A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA).
Not only is breakfast a great source of energy, it’s also a good source of the important nutrients such as Iron, B Vitamins and Calcium, along with protein and fibre. These nutrients are crucial to ensure our bodies are kept running smoothly. Even though you can get most of these nutrients through daily supplementation, nearly all of them can be found in the foods we eat, or should be eating every day! Key tip: Fruit and vegetables are excellent sources of both vitamins and minerals, and we are recommend to have 5-a-day. So including one of these at breakfast; whether this is a banana with porridge or a glass of orange juice will benefit your body.
One of the biggest reasons to have breakfast (I feel anyway) is that the people who have breakfast are less likely to be over weight and are more likely to be within their ideal weight range in comparison to people who skip breakfast. This is due to the fact breakfast-eaters do not feel the need to snack on high-sugary foods mid morning to compensate for them not having substantial food when they wake up.
How does breakfast affect our Cognitive Function?
Breakfast restores glucose levels (a simple sugar used as an anergy source) and is needed for the brain to function efficiently. If you skip breakfast, you will have a lower blood glucose level and insulin concentration than breakfast-eaters; these differences could interfere with certain brand functions. By choosing a source of complex carbohydrates for breakfast, for example oats, it may improve your memory, learning, thinking and concentration due to the increased amount of glucose available to the brain from the bloodstream. Even though cognitive function will improve after eating any food, your brain will benefit from foods that contain carbohydrates, proteins and fat. This means for breakfast you could also have eggs, lean meats, flax/chia seeds, avocados and nut butters with you oats to meet these requirements.
- Improve concentration levels and memory
- Improve mood – making us feel happier
- Lower stress levels
Even in children it has proven to increase and improve: