Breakfast is the most important meal of the day. It refuels your body and mind with the nutrients you need to keep going all day long.
It can also help you lose weight if you eat it regularly. However, many people skip it, which can lead to a number of health problems.
1. It Fills You Up
A nutrient-dense breakfast can help keep you full until lunch and minimize snacking throughout the day.
A high-protein breakfast can also stabilize blood sugar levels in the morning. Choose whole-grain options like oatmeal, whole wheat bread, and cereal, as well as lean protein foods such as eggs, yogurt, nuts and seeds, or legumes.
Veggies are great choices for breakfast because they contain fiber to help you feel fuller longer and provide a variety of vitamins, minerals and phytonutrients. Try a breakfast veggie scramble, which can be made savory or sweet to suit your taste.
Another fast and healthy option is to make a smoothie. Combine your favorite fruits, veggies, juice or milk with a protein like kefir for a filling meal.
2. It Helps You Burn Calories
Eating a healthy breakfast can boost your metabolism and help you burn calories throughout the day. A nutritious breakfast combines carbohydrates, protein, and fiber to fill you up, give you energy, and keep you fuller for longer so you can avoid cravings and snacking.
It also helps maintain steady blood sugar levels and improve cholesterol, according to the Mayo Clinic. So if you’re trying to lose weight, it’s a smart idea to start the day with a healthy meal.
For a balanced and satisfying start to the day, try something like a Greek yogurt parfait with fruit and peanut butter granola. Or top whole-grain toast with nut butter for a protein-packed and nutrient-dense option.
3. It Helps You Focus
Breakfast is the most important meal of the day because it gives your brain a chance to recharge its batteries. If you skip breakfast or don’t eat a healthy one, your brain will lack the energy it needs to get started and you may struggle to focus on your work.
A breakfast that contains a balanced combination of protein, fiber-rich carbohydrates and better-for-you fats will help you stay focused throughout the day. Look for options that contain at least three of these nutrients, and try to avoid foods like white bread and processed sugars that can derail your morning productivity.
A nutrient-rich breakfast can be as simple as a bowl of oatmeal with low-fat milk or an egg scramble topped with veggies, fruit and cheese. These meals provide the right combination of calories, vitamins and minerals that your brain needs to focus and remember everything it sees during the day.
4. It Helps You Sleep Better
A healthy breakfast has a lot of benefits, but one of the most important is that it helps you sleep better. According to Dr Nerina Ramlakhan, the author of ‘Tired but Wired’, skipping breakfast can disrupt your circadian rhythms, causing you to become overly tired and drowsy later on in the day.
But a balanced breakfast, with a protein source, some fruits and veggies, and a complex carbohydrate, can help you get a good night’s sleep. That’s because complex carbs don’t take long to digest, which can help your body trigger serotonin.
And don’t skip the fibre. It’s important to consume fibre throughout the day to keep your blood sugar stable and energy levels up.