With regards to healthy eating, one of the best things you can do is to eat breakfast every day. It is the most important meal of the day as it breaks the overnight fast. It has an effect on overall energy levels, appetite control and total calories consumed through the day. Recent studies have shown that people who eat breakfast are far better at maintaining their weight than those that don't.
Here are the top 10 reasons why eating a healthy breakfast is important:
- Hunger - eating breakfast will help you avoid a craving for high calorie, high sugar snacks mid morning.
- Stress - breakfast foods rich in wholegrain starchy carbohydrates like oats and granary bread, lift serotonin levels, the 'feel good' hormone. They are also a great source of the B vitamins that are essential for energy.
- Mood - after an overnight fast, a breakfast rich in healthy carbohydrates and nutrients will give you a lift.
- Hydration - in the morning, have a drink of nutrient packed freshly squeezed fruit juice or vegetable juice or a herbal tea to boost your hydration levels. Avoid too much caffeine as this may make you feel twitchy and irritable through the morning.
- Immunity - nutrients that help maintain a healthy immune system and help protect us and help us recover from illness include the A, C and B vitamins, as well as minerals such as zinc. Adding citrus fruit or berries to your breakfast is a great way to give the immune system a lift, so try sprinkling them on cereal or yoghurt, or even have them as a smoothie. You can also help to boost your immunity by adding a tablespoon of nuts and seeds to your breakfast, or perhaps try eggs or oily fish for a change!
- Concentration and alertness - after an overnight fast, the brain needs a carbohydrate injection. This alleviates tiredness and fuels the brain helping you concentrate and stay focused at work. Research has shown a much lower incidence of work-based accidents for people who have had breakfast!
- Memory - breakfast refuels the brain cells that depend on glucose, by elevating blood sugar levels. This will help us process and manage complex and challenging information, including the formation and retrieval of memories.
- Weight - a nutritious breakfast that is also low in fat has been shown to help manage hunger and energy levels through the morning, helping us make more sensible choices at snack and meal time, and showing an overall lower total number of calories are consumed through the day. This helps manage body fat levels.
- Metabolism - having breakfast gives the metabolism some encouragement to get going in the morning.
- Energy - choosing breakfasts based on wholegrain starchy carbohydrates will release energy slowly through the morning and help maintain energy levels through the morning.
So, if you haven't been eating breakfast every day, add it to your healthy eating list of things to do and start now!
In : nutrition
Tags: breakfast 'healthy eating'