Why is break­fast the most im­por­tant meal of the day?

Break­fast is key to jump­start­ing your me­tab­o­lism af­ter a long night’s fast, and es­sen­tial for pro­vid­ing you with the en­ergy you need to get through the morn­ing. Break­fast is also es­sen­tial in help­ing you achieve ad­e­quate in­takes of nu­tri­ents such as pro­tein, fi­bre, vi­ta­mins and min­er­als. Stud­ies have shown that those who miss break­fast are more likely to not achieve the rec­om­mended in­takes of cer­tain nu­tri­ents in their diet. More­over, there is a very strong as­so­ci­a­tion be­tween eat­ing break­fast and achiev­ing lower body weight. Reg­u­lar break­fast con­sumers tend to have a lower Body Mass In­dex (BMI) and are usu­ally less likely to be over­weight than those who do not eat break­fast at all. Fi­nally, in chil­dren and ado­les­cents, break­fast in­take has been shown to have an im­pact on cog­ni­tive and aca­demic per­for­mance.

What kind of foods should we eat at break­fast to fuel us for the rest of the day?

A bal­anced break­fast is one that in­cludes at least three of the five food groups. It is rec­om­mended that our break­fast in­clude a source of grains – prefer­ably whole grains or high fi­bre – a source of pro­tein or dairy and a source of fruits or veg­eta­bles. Opt­ing for a high-fi­bre ce­real with low-fat milk or yo­ghurt and a serv­ing of fruit is a great ex­am­ple of a bal­anced break­fast. In ad­di­tion, a ce­real break­fast with milk is a great source of vi­ta­mins and min­er­als such as iron, cal­cium, B vi­ta­mins and vi­ta­min D. Fi­bre-rich foods are an es­sen­tial com­po­nent of any break­fast, as they can slow down the break­down of sug­ars in your blood and give you a stead­ier re­lease of en­ergy dur­ing the day. W.K. Kel­logg ce­real con­tains 7 grams to 10 grams of fi­bre per 100 grams of ce­real. It’s a great way to get more fi­bre into your diet! And, of course, ex­tra fruit at break­fast is a very smart ad­di­tion.

How can the food you eat af­fect your mood?

What you eat may have both a short-term and long-term im­pact on your health and well­be­ing. The food you choose to in­cor­po­rate into your diet can im­pact your en­ergy lev­els, your cog­ni­tion and might even im­pact your sleep, all of which will in­flu­ence your mood dur­ing the day. How of­ten you eat is also im­por­tant. Food is your fuel. It’s what keeps you go­ing. If you skip break­fast, for ex­am­ple, you would ex­pect to feel your en­ergy lev­els wane dur­ing the morn­ing as your blood su­gar lev­els are lower. Try to have a meal or a snack ev­ery three to four hours. Don’t wait too long be­fore your next bite! Also, stud­ies have shown that high-fi­bre foods can pro­mote di­ges­tive health and the health of your mi­cro­biome, which can in turn en­hance your well­be­ing and over­all mood.

Newspapers in English

Newspapers from UAE

© PressReader. All rights reserved.