Breakfast is the Most Important Meal of the Day
For long, nutritionists have held the fact that what people eat determines their health and also their weight. However, this has resulted in the recommendations that people should avoid eating more fats, consume proteins in every meal, to avoid more sugars among others. Furthermore, nutrient timing provides the appropriate macronutrients in an adequate time when the body is primed to utilize them. However, nutritionists discovered breakfast to be the utmost vital meal. Breakfast is significant since it enhances every dimension of our body during the day (Dean et al., 2007). Breakfast is however, linked to good health that includes concentration and better memory. Moreover, people who take their most substantial meal in the morning tend to be healthier than those who skip breakfast. Taking breakfast can be easy and provides the body with benefits that last the whole day. Accordingly, the understudy will explain why breakfast is considered to be the utmost vital meal and why it should be consumed on a day to day basis.
Breakfast is an important meal because it influences the way the body performs mentally and physically. It should be taken within the two hours of awakening. Morning meal consists of whole grains, milk and vegetables which are rich in vitamins C and D. The morning meal refurbishes the level of blood glucose and increases the energy level after an overnight fast. It as well increases the liver and muscles glycogen stores. However, carbohydrates are the ideal fuel for muscles and nervous system; therefore, people who do physical activities in the morning are advised to consume more carbs in the morning. Breakfast also helps to kick-start metabolism enabling the body to burn calories during the day. Research shows that increase in energy expenditure is high in the mornings than during the evening. Therefore, by taking the morning meal, the body acquires enough energy to carry out daily activities. Skipping breakfast tends to provide the body with few calories during the day and however, producing less energy thus less physical activities.
Breakfast is essential for children growth because their bodies require fuel and nutrients. Children who do not take their breakfast experience a hard time to concentrate in school and also become more tired and restless. A study shows that children who take their morning meal have high performance compared to those who do not. This is mostly true when tackling complex tasks. Breakfast also provides them with more minerals and vitamins they require. Children who take breakfast have low body mass index (BMI) than those who skip their morning meal. When one skips breakfast and fails to restore the carbohydrate stores, it results in the low level of blood glucose which affects the ability to carry out mental tasks and concentrate.
Breakfast is supposed to be a significant factor for everyone on a daily nutrition plan. The morning meal immediately raises the body energy level while increasing vitality and vigor. It as well lowers the blood cortisol levels and regulates appetite, which over a period can affect body composition. Moreover, breakfast raises cognitive function and the capability to concentrate. For instance, for the health enthusiast and athletes, this creates more effective training sessions and also training adaption. Additionally, many people believe that skipping breakfast could help them in losing weight. Nonetheless, doing this might cause them to take snacks through the day and eat more during their other meals. However, taking breakfast facilitates healthy body weight by curbing hunger and also regulating blood sugar.
Taking breakfast is a healthful way of starting a day. Breakfast refuels the body and improves concentration and mental functioning. Breakfast also helps in maintaining healthy body weight and increase energy level. Therefore, breakfast has been proved to be the utmost meal a person ought to take on a daily basis.
- Dean, C., Whisner, A., Master Communications Group., Meridian Education Corporation, & Films Media Group. (2007). Breakfast: The most important meal. Princeton, NJ: Films Media Group.
Wonder why your mom is behind you everyday insisting on having breakfast when you leave for college, school or work? Well she is right. Breakfast is important for each one of us. Let’s find out how?
Breakfast which literally means breaking an overnight fast is the first meal of the day. This is the most important meal of the day. According to Ayurveda as well, food is digested best in the morning. Thus, heavy food stuffs like paranthas, laddoos, etc. can be had in the morning. This is because body is constantly using up energy during night for important body functions like pumping blood to all the parts of the body, breathing, etc. Our body is starving the entire night while we are sleeping and using up stored energy for performing the vital functions. Hence, fueling body early morning is extremely important to maintain adequate blood sugar levels and prevent the body from fatigue and tiredness entire day.
Breakfast is extremely important for children and adolescents, as children who have a proper breakfast are more likely to have better concentration, problem solving skills and better coordination than children who skipped breakfast.
Breakfast eaters are at a lower risk of gaining weight compared to those who skip breakfast. This is because breakfast reduces hunger throughout the day and these people make better choices at lunch and other meals. On the contrary, people who skip breakfast thinking they can save a few calories tend to eat more at lunch and other meals leading to weight gain.
The last meal for us is dinner and the difference between dinner and breakfast is nearly twelve hours. A person who skips breakfast, for him, this duration extends up to 16 hours approximately. Our body is constantly at work and needs energy for the same. If we extend the difference between our dinner and next meal, chances are there that we might get fatigued and tired early. This affects the quality of work we do.
Hence for this, breakfast is needed.
Research says that people who eat breakfast have healthier diet overall. They eat healthy and make healthier choices. Those who consume breakfast cereals consume more vitamins and minerals needed for body function.
Breakfast also plays a role in improving mood as complex carbohydrate cereals have a positive effect on mood.
Research published in American Journal of Clinical Nutrition states that “breakfast omission is associated with an increased risk of Type 2 Diabetes in men.”
Having seen the benefits of breakfast, let us check out some healthy breakfast options:
•Oats in milk with apple.
•Egg white omellete with chapatti and orange juice.
•Moong cheela and milkshake.
•Cottage cheese (paneer)/sprouts parantha with lassi (low fat and sugar).
•Broken wheat dalia/lapsi and buttermilk alongwith a fruit.
•Oil free ragi idli/dosa with sambhar alongwith a fruit.
Breakfast provides essential nutrients so that you can start off your day well and stay energetic throughout. Skipping breakfast will have detrimental effect on health in the long run.
So, eat your breakfast wisely and stay energetic!
Do you know that breakfast is the most important meal of the day? A good breakfast provides the nutrients that people need to start their day off right.
Studies show that children who eat a good breakfast do better in school than
children who do not.
Studies also show a link between participation in the School Breakfast Program and improved academic performance and psycholsocial behavior.
Children who eat a good breakfast tend to perform better in school, and have a better attendance and decreased hyperactivity. Children who don’t eat breakfast tend to perform not as well, and also tend to have behavior problems such as fighting, stealing, and not listening to their teachers (Dr. Ronald Kleinman, Harvard Medical School).
The School Breakfast Program provides a nutritious meal to children who might otherwise not eat breakfast, and is designed to provide children with one-fourth of their daily nutrients. This program offers fruit, cold cereal and milk daily, and some Coldwater Schools buildings also offer a variety of hot dishes like breakfast pizza, pancake wraps, and oatmeal.
If your child eats breakfast at home, choose a breakfast with milk, fruit and cereal(grain product). These three foods can provide for a good breakfast. Eating a healthy breakfast does not need to take a lot of time.
In the next column you will find some quick and healthy breakfast ideas.
The importance of breakfast
Everyone knows that the key to successful weight loss is a combination of regular exercise, healthy eating and a positive mind. There’s no point working out five days a week if you’re going to give in to temptation and inhale three kebabs and a packet of Tim Tams when you get home. Healthy eating doesn’t necessarily mean dieting, it refers instead to eating sensible, balanced amounts of the right foods at the right times – and that includes a good breakfast. There’s a reason why people have said for many years that “breakfast is the most important meal of the day”. After six, seven or eight hours – if you’re lucky – of sleep, your body and brain need some fuel to power and prepare them for the day ahead. Like a car, you can’t run on an empty tank, you need some petrol. It’s a well known fact that people who eat breakfast lose more weight than people who don’t and this is due to several reasons: 1.Breakfast provides the energy your body requires in order to perform activities. Therefore, you’re not so tired and can do more. 2.It kickstarts the body into producing the enzymes needed to metabolise fat, helping to shed the pounds. 3.Eating a good breakfast keeps you full for longer and may make you less likely to reach for snacks. In addition, breakfast is generally good for you.
Those who eat breakfast are 50 per cent less likely, according to US researchers, to have blood sugar problems. Consequently, they have a decreased risk of developing diabetes or having high cholesterol levels which could lead to heart disease. Also, some breakfast foods such as grains, seeds and dried fruit provide vitamins and minerals that are hard to find in other foods. People who don’t eat breakfast often complain that it’s “too early” to eat or that they don’t have time in the morning. Paltry excuses! Ways to rectify this include not eating too late the evening before, going to bed earlier or eating breakfast on the train/ bus on the way to work. Who wouldn’t want to eat breakfast with such an array of delicious morning munchies options available? Uninspired? Try some of these: Make your own muesli by toasting some oats, then adding seeds, nuts and fruit as desired. Slice a banana on top, garnish with blueberries and pour on some yoghurt.
This high fibre option will keep you full until lunchtime and the nutrients derived from the seeds, nuts and fruit will do all sorts of good. Alternatively, how about blasting lots of lovely fruit up into a smoothie, which you could drink on the way to work? Smoothies are far more filling than you might imagine and allow you to be really creative. Experiment with flavour combinations, thin out a little with water, milk, fruit juice or low-fat yoghurt and enjoy. For traditionalists, two slices of wholemeal bread with a scraping of butter and some Vegemite or a bowl of whole-grain cereal is fine. Top with honey or dried fruit for sugar and splash over some semi-or skimmed milk to reduce the refined sugar and fat content. To say breakfast is the “most important” meal of the day underplays how significant it really is. Providing energy, nutrients and warding off chronic conditions, can you really afford not to eat it? mproved Grades
Eating breakfast can improve cognitive performance, test scores and achievement scores in students, especially in younger children. According to a study published in the journal “Archives of Pediatrics and Adolescent Medicine,” students who increased their participation in school breakfast programs had significantly higher math scores than students who skipped or rarely ate breakfast. As an added benefit, the group of students who increased breakfast participation also had decreased rates of tardiness and absences. Increased Concentration
Students who eat a low-glycemic, balanced breakfast may have better concentration and more positive reactions to difficult tasks than students who eat a carbohydrate-laden breakfast. According to research published in “Physiology and Behavior,” students given a low-glycemic breakfast were able to sustain attention longer than children given a high-glycemic breakfast. Children following the low-glycemic breakfast plan also had improved memory and fewer signs of frustration when working on school tasks. Try old-fashioned oatmeal with a handful of walnuts or some scrambled eggs with spinach, peppers and a sprinkle of cheese. Weight Maintenance
Eating breakfast regularly may also help students maintain a healthy weight. According to a study published in “Public Health Nutrition,” children who skipped breakfast in the morning were more likely to overeat and have a lower overall diet quality than children who ate breakfast every day. This led to increased body mass index, or BMI, measurements. Considerations
While eating any breakfast is better than skipping breakfast altogether, some choices are better than others. Carbohydrate-only breakfasts, such as bagels and toast, can give energy for one to two hours, while complete breakfasts that contain a balance of protein, fat and carbohydrates can keep blood sugar levels steady for hours, according to MealsMatter.org. Try some toast with peanut butter and a piece of fruit or cereal with milk and glass of 100 percent fruit juice. If you have time, make an omelet with cheese, broccoli and some turkey bacon.