The right breakfast can provide you with lots of essential nutrients like fibre, calcium, iron and B vitamins.
Starchy foods such as bread, cereals, rice, potatoes, and pasta provide energy, B vitamins, some iron and fibre. You can try high-fiber toast or sandwich!
Fruit and vegetables are good sources of vitamins and fibre. Breakfast is a perfect time to boost your 5-a-day intake.
Milk and dairy foods give you protein, calcium and B vitamins. Calcium is essential to keep your bones strong and healthy. You can try high-fibre cereal with dairy products together!
Eggs, meat and other non-dairy sources of protein give you protein, iron and vitamins. These foods can add variety. Choose your cooking methods for your egg! You can try poaching, omelette or boiled.
Foods and drinks high in fat and sugar give you energy but are generally low in vitamins, minerals and other nutrients. Limit these foods! Avoid fizzy drinks, biscuits and crisps at breakfast.
Is breakfast really important?
You might think that the recommendation not to skip breakfast is just plain good advice.
Because, a healthy breakfast provides essential nutrients that the body needs, such as fibre, vitamins and key minerals such as calcium and iron.
The most appealing benefit of the braekfast is that jumpstarts your metabolism and, thus, helps you burn more calories throughout the day. Missing breakfast may increase feelings of hunger later on in the day, resulting in incorrect food choices.
For example; snacking on less healthy foods without necessarily catching up on essential nutrients, trying to close the gap with a larger portion of food instead of skipping meals.
In addition, when you eat breakfast you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories. This message makes weight management difficult.
Research has shown that people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight, lose weight more successfully if overweight, and have reduced risk of certain diseases such as cardiovascular disease and diabetes.
“If you say: But I don’t have time for breakfast!”
The morning is a busy time with everyone rushing to get ready for work, college or school, but a little organisation and planning can save your morning!
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Prepare your breakfast the night before
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If a sit-down breakfast is not possible, make a sandwich.
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Why not set up a breakfast club at work? A great way to catch up with colleagues and to give your brain the fuel it needs.
Kaynakça
The British Dietetic Association (BDA), The Irish Nutrition & Dietetic Institute (INDI)
