ESSENCE OF A HEALTHY BREAKFAST
Today’s busy world, has caused many to skip breakfast with the excuse of getting to school on time, avoiding traffic or rushing to catch a bus to arrive to work on time. Breakfast is really the most essential meal of the day. Not only does it give you energy to start a new day, but it is linked with many health benefits including weight control and improved performance. Studies have shown that eating a healthy breakfast comes with the following benefits:
- Improved concentration and performance at work and school
- Nutrition benefits
- A healthy eating pattern
- Energy for the day.
Generally, breakfast is important for everyone but most especially for children and adolescents. According to the American Dietetic Association, Children who have breakfast perform better in classroom and on playground with better concentration.
Adults who also eat a healthy breakfast are more efficient during the working hours. The science behind the increased concentration and performance is quite comprehensive. It is caused by the stabilized blood sugar in our blood. A lot goes on in the body while we are asleep during the night when we are asleep, metabolism runs slowly and conservatively but once we are awake our bodies need to speed up and break out of its fasting metabolic state. This is because we have been fasting for eight to twelve hours, our blood sugar is low first in the morning and hypoglycemia results in lack of concentration ,alertness and energy .A healthy breakfast in the morning thereby provides glucose to the starved brain .In refusing to begin your day with a healthy intake, you are not allowing your body’s metabolism to go back to its normal state and you actually lose a protein called “leptin” which has been discovered to keep your body working efficiently, thus losing weight.
Most often, students especially children skip breakfast because they are not hungry in the morning or are very busy rushing to get to school. This has been one of the biggest challenge for parents especially, working mother to get their kids to take breakfast. With the busy mornings, most parents find it difficult to ensure that their children take breakfast before they leave for work.
Having a healthy breakfast regularly, you tend to feel more satisfied and therefore less likely to overeat later in the day or eat in between meals. Make a conscious effort to ensure that you do not skip breakfast even if you do not feel hungry.
Research suggests that children and adolescents who do not have a regular breakfast pattern are at an increased risk of becoming overweight, since they tend to overeat during the day and can lead to an increased risk of ailments such as hypertension and type 2 diabetes. A great number of basic and high school students skip breakfast, missing essential nutrients that are unlikely to be made up later in the day. Also adolescents who have breakfast regularly tend to have a better dietary habits and make healthier choices throughout the day.
Furthermore, a healthy breakfast is a great opportunity to eat nutritious foods like whole grains, fiber, fruits and dairy products to ensure that you are getting all the vitamins and minerals your body need.
We may not make up for the lost nutrients when we try skipping breakfast. Many have the perception that they will lose weight or burn fat when try skipping breakfast but this is an ineffective approach to weight loss. While any breakfast may be better that no breakfast. there are some foods you might want to might want to avoid because they are high in added sugars, sodium, saturated fats and calories which increases your risk of cardiovascular disease and obesity. The foods to avoid include sugary breakfast cereals, high calorie pastries, luncheon meats and sausages that are high in saturated fat and sodium.
Healthy Breakfast Ideas
A healthy breakfast should comprise a good source of protein, carbohydrate, fat and ample fibre intake; this help reduce hunger. Do not settle for a glass of juice that will give you some vitamins while you deny yourself energy, protein and carbohydrate.
Breakfast as the first meal of the day has been studied for it impact on our health. Beyond simply breaking your fast, a nutritious breakfast has been shown to improve our overall wellbeing.
Do you have any ideas or questions regarding a healthy breakfast?
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