Updated: Sep 22, 2020
Breakfast is often coined as “the most important meal of the day.” Breakfast is a must for all of us. When you wake up it could be up to 10 hours since your last meal, so you really are ‘breaking the fast’ from the night before. Research shows that people who eat breakfast more often are less likely to be overweight or obese. A nutritious breakfast is very important for our health and weight management.Choosing nutritious options for breakfast is important for achieving optimal health,the nutrients added in breakfast ,that you actually need to fuel your body all day long.
Nutrients add in your breakfast
The right combination of protein, carbohydrates in the form of fiber and healthy fats will keep you feeling full until lunch, as well as prepare your mind for the tasks ahead.
HEALTHY BREAKFAST OPTIONS .
whole-grain rolls and bagels, hot or cold whole-grain cereals,
Lean protein. Examples include eggs, lean meat, legumes and nuts.
Low-fat dairy. ...
Fruits and vegetables.
ROLE OF BREAKFAST AS A FUEL :
When we wake up from your overnight sleep, we may not have eaten for up to 10 hours. Breakfast replenishes the stores of energy and nutrients in your body.
Breakfast helps you control your weight:
people who eat breakfast more often are less likely to be overweight or obese. because:
it prevents large fluctuations in your blood glucose levels, helping you to control your appetite
breakfast fills you up before you become really hungry, so you’re less likely to just grab whatever foods are nearby when hunger really strikes.
The body’s energy source is glucose. Glucose is broken down and absorbed from the carbohydrates you eat. The body stores most of its energy as fat. But your body also stores some glucose as glycogen, most of it in your liver, with smaller amounts in your muscles. · Eating breakfast boosts your energy levels and restores your glycogen levels ready to keep your metabolism up for the day.
In the morning, after you have gone without food up to 10 hours, your glycogen stores are low. Once all of the energy from your glycogen stores is used up, your body starts to break down fatty acids to produce the energy it needs. But without carbohydrate, fatty acids are only partially oxidised, which can reduce your energy levels.
Give us essential nutrients like carbohydrate, fibre and certain vitamins and minerals:
people who eat breakfast are more likely to meet their recommended daily intakes of vitamins and minerals than people who don’t. Breakfast is an ideal opportunity to eat foods which are rich in B vitamins, folate, iron and fibre.
Help in alertness, concentration, mental performance, mood and memory:
Not having breakfast affects your mental performance, including your attention, ability to concentrate and memory.Skipping breakfast can often leave you feeling ‘fuzzy’ or unable to concentrate; this is because your brain is starving for energy. Your brain needs energy from nutritious foods like grainy bread, breakfast cereals, fruit and milk at breakfast so it can function at its best throughout the day.