Enjoying a good breakfast!

Are you hungry when waking in the morning? You are maybe looking after your health and not eating much just in case you’re putting in weight. Some convictions about food and healthy ways of eating are just that, convictions. If you are really worried about your food intake, and what is more important, how you have your food intake, do some research and you will find some really good habits to consider. Here are some of them:

Skipping breakfast

Extensive research in Australia and overseas has found:

  • Many children who skip breakfast are significantly heavier than those who eat breakfast.
  • Skipping breakfast may diminish mental performance. Eating breakfast may aid learning, as you are better able to pay attention and are more interested in learning.
  • Eating high-fibre breakfast cereals reduces fatigue.
  • Children who eat an inadequate breakfast are more likely to make poor food choices for the rest of the day and in the long term.
  • People who eat breakfast have more nutritious diets than people who skip breakfast. They also have better eating habits as they are less likely to be hungry for snacks during the day.
  • Going without breakfast becomes more common with advancing age.

Why we skip breakfast

Some common reasons for skipping breakfast include:

  • not enough time
  • too tired to bother
  • wanting to spend the extra time dozing in bed
  • no readily available breakfast foods in the house.

A healthy breakfast may reduce the risk of illness

Compared to children who regularly eat breakfast, those who skip breakfast tend to consume fewer kilojoules overall, yet they experience the same rates of overweight and obesity.

There are a number of theories for this. There is some evidence that large meals are more likely to lead to weight gain than smaller, more frequent meals. This is because excess kilojoules eaten during one sitting are stored as body fat, once the glycogen storage areas are full. People who skip breakfast are usually ravenous by lunchtime and tend to eat more to compensate.

Snacking

People who skip breakfast tend to nibble on snacks during the mid-morning or afternoon. This can be a problem if those snacks are low in fibre, vitamins and minerals, but high in fat and salt. Without the extra energy that breakfast can offer, some breakfast skippers feel lethargic and turn to high-energy food and drinks to get them through the day.

If you do skip breakfast, try a nutritious snack such as fresh fruit, yoghurt, a low-fat muffin or a wholemeal sandwich to help you through that mid-morning hunger.

Cultural differences

Breakfast is not considered a staple meal in all parts of the world. People in some cultures consume only two meals each day instead of three, and breakfast isn’t traditionally always one of them. Other cultures may consume a different style of breakfast in the morning such as warmed leftovers or egg dishes with breads, rice or noodles. These types of breakfasts also provide a good nutritious start to the day.

Research is ongoing, but there doesn’t seem to be any harm in skipping breakfast if that has always been your preference. However, the nutritional content of your lunch and dinner must be sufficient to make up for the loss of breakfast.

Breakfast foods

Research has shown that schoolchildren are more likely to eat breakfast if easy-to-prepare breakfast foods are readily available at home. Some quick suggestions include:

  • whole-wheat or wholegrain breakfast cereals, such as wheat biscuits, muesli or bran cereals
  • porridge, such as quick oats
  • fresh fruits
  • wholemeal or multigrain bread to toast
  • muffins or crumpets
  • toast toppings, such as baked beans, eggs, cheese or spreads
  • fruit or plain yoghurts
  • fresh fruit juices
  • low-fat milk.

Mid-morning snack time

Some people find that the thought of food first thing in the morning turns their stomach. If this is the case, switch your breakfast to morning tea or mid-morning snack time instead.

Where to get help

  • Your doctor
  • Dietitians Association of Australia Tel. 1800 812 942

Things to remember

  • A healthy breakfast has many health benefits.
  • Children who skip breakfast may lack sufficient fibre, vitamins and minerals including iron, calcium, zinc and vitamin B2.
  • Reasons for skipping breakfast include lack of time, lack of motivation and lack of available breakfast foods.

More info HERE