A HEALTHY START WITH NUTRITIONIST RIME RAYA
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.