“Literally meaning ‘breaking the fast’, your body has been deprived of food and drink while you sleep and now needs a bit of a kickstart to give it some of the daily nutrition it needs”
“As it’s the first meal of the day you should make it a good one, filling yourself up on something that’s both healthy and filling”
“Ideally, breakfast should be a social occasion, where you get to sit down with your family – even for 10 minutes – to talk about your plans for the day”
Facts/stats
It’s estimated that around 31% of adults regularly skip breakfast
(National Library of Medicine)
Skipping breakfast means you’re more susceptible to weight gain, heart disease, high blood pressure, diabetes, obesity and high cholesterol
(Future Fit)
For kids, skipping breakfast on school days has been associated with poorer GSCE maths in adolescents from low/middle socio-economic families
(Magic Breakfast)
Breakfast is the most important meal of the day: we’ve all heard that phrase uttered to us at one time or another. Literally meaning ‘breaking the fast’, your body has been deprived of food and drink while you sleep and now needs a bit of a kickstart to give it some of the daily nutrition it needs. However, for many of us the morning routine is a hectic one, with many feeling they simply don’t have the time to eat their first meal of the day before rushing out the door. But with shocking statistic showing that people who miss breakfast could double their risk of dying from heart disease, there should be no more excuses when it comes to making enough time to eat it – and a healthy one at that.
IS BREAKFAST REALLY NECESSARY?
Absolutely! For one, it fills up a stomach that’s been deprived of food overnight, which will see you through to lunch and without the need to reach for sugary snacks come mid-morning instead. It kick-starts your metabolism, helping you burn calories throughout the day. It also replenishes your supply of glucose to boost energy levels and alertness, while also providing other essential nutrients required for good health. Then there’s the fact that it actually aids with weight loss, helping you get enough protein, fibre, and healthy fats in to your body. There’s plenty of positives when it comes to your mental health too, with a study showing those who ate breakfast each day were less depressed, less emotionally distressed and had lower levels of perceived stress.
WHAT IF I DON’T EAT IT?
For one, you’ll be hungry – or hangry, as the term these days is more often referred to when you’re irritable from not eating. The reason? Your blood sugar levels will have dropped, having an impact on the chemicals in your brain and often triggering anger rage and impulsive behaviour in the process. Your metabolism is also going to slow down, with skipping breakfast also associated with an increased risk of chronic diseases, including type 2 diabetes and heart disease. Research has also shown that missing that first meal of the day causes fatigue and brain fog, producing excess cortisol which can heighten your feelings of stress and anxiousness.
WHAT SHOULD I EAT?
As it’s the first meal of the day you should make it a good one, filling yourself up on something that’s both healthy and filling. For many of us coffee is our first port of call – OK in small doses, as long as you don’t drink ideally more than four cups (400mg caffeine) a day, which could increase your blood pressure and even cause an irregular heartbeat, anxiety and restlessness. A fruit-packed smoothie might seem a better choice, but again you need to err on the side of caution. It’s all down to blending the fruits you choose to use, releasing natural sugars from within the cell walls of the fruit that can damage your teeth if overconsuming. It’s therefore much better to choose fibre-rich carbohydrates, always choosing wholemeal over white due to their lower fibre content – think brown bread, low sugar cereals and porridge oats. Protein is also another good way to start the day as it’s key for growth and repair in the body. You should therefore aim to mix things up so you don’t become stuck in a rut of eating the same thing every morning, enjoying low fat, sugar-free yoghurt, milk, eggs nuts and seeds instead as part of your first meal of the day.
WHAT ABOUT MY KIDS?
Kids can be notoriously fussy eaters, we get that; with a bowl of cereal usually an easy fix before you’re just about to rush out the door. However, be careful when letting them choose at the supermarket, with new data showing that 92% of child-friendly cereals were still high or medium in sugar; 60% high or medium or high in salt – and 45% low in fibre. Besides the fact these cereals are high in ingredients you should be limiting, they can also cause weight gain, tooth decay, nutritional deficiencies and even hinder brain development. Instead encourage them to try puffed rice varieties or those made from wholegrain wheat, followed by wholemeal toast with a low fat spread with chopped banana. Milk should always be drunk where possible, as it’s a good source of protein and calcium to helps build bones and keep teeth healthy. Too much juice, on the other hand, is a no-no, with a study finding that children who had orange or apple juice with breakfast were 50% more likely to be overweight.
WHAT IF I’M IN A RUSH?
Ideally, breakfast should be a social occasion, where you get to sit down with your family – even for 10 minutes – to talk about your plans for the day. However, life’s chores and constant to do-lists tend to get in the way, meaning you sometimes find yourself reaching for a high sugar breakfast bar or muffin as you race out the door. The key? Prep ahead! Look at your weekly diary and realise when a morning is going to be particularly tight, and factor what you’re going to eat in the process. Overnight oats are one brilliant and easy way to get a step ahead, layering a Mason or jam jar with oats, some mixed berries, low fat yoghurt and a sprinkling of cinnamon on top. Egg muffins can also be prepped the night before – or why not boil some eggs ready for slicing in the morning with some fresh tomato, cucumber, olives and a few slices of ham, Turkish-style? Sit down and spend an evening on the internet searching for ideas and you’ll be surprised at how simple and quick they are to prep the night before.
DOES THAT MEAN NO MORE FRY-UPS?
Us Brits love a good fry up; so of course no one’s expecting you to give up your weekend classic. But what you do need to do is give up the term ‘fry up’, calling it a cooked or English breakfast instead. That’s because you want to limit putting as much as you can in a frying pan, as a diet involving lots of fried foods has been associated with an increased risk of cardiovascular disease, stroke and other chronic health conditions. The answer? Your grill or airy fryer! Lean bacon – cutting off any visible fat before cooking – and low-fat sausages can both be cooked this way, before serving on a plate with wholemeal toast, baked beans, fresh grilled tomatoes and poached, scrambled or even fried eggs. Be sure to carefully think about the amount of butter or oil you’re using when cooking the eggs; then sit down and enjoy a British breakfast of champions we’ve all been enjoying for decades!