A healthy breakfast needs to be nutritious and light on the stomach but also filling. Skipping breakfast in the mornings has become a common habit in today's time-pressured lifestyle. Mornings are typically a time when the entire family is home but many people still skip eating breakfast for a variety of reasons including not feeling sufficiently hungry, lack of time, laziness and the desire to lose weight amongst others. However, it is breakfast - and a healthy one at that - which not only increases essential nutrients and the level of energy in your body, but also provides a significant proportion of the day's total nutritional intake and sets a healthy tone for the rest of the day. “Skipping the first meal of the day is one of the biggest nutritional mistakes people make. Eating proper breakfast will keep you from feeling hungry later in the day and therefore protect you from over-eating,” explained Dr. Magdy Al-Dashan, a consultant internist and gastroentologist at Dr. Bakhsh Hospital, Jeddah. Many studies indicate that eating breakfast not only jump-starts metabolism, but also has many health benefits such as maintaining blood sugar, sustaining your energy levels and keeping you from overeating later in the day. If an individual does not eat breakfast, the body is running on empty fuel leading to fatigue, hunger pains, mood swings and weight gain. Breakfast skippers are more likely to have a higher body mass index (BMI) than breakfast eaters and the nutrients a healthy and balanced breakfast provides - namely calcium, fiber, and certain vitamins and minerals - can rarely be made up for later in the day. Vital for children “Children who eat breakfast tend to do better in school and have fewer disciplinary problems. In fact, skipping breakfast can make kids feel tired, restless, or irritable. In the morning, their bodies need to refuel for the day ahead after going without food for eight to 12 hours during the night. Their mood and energy can drop by midmorning if they don't eat at least a small morning meal,” remarked Umm Salama, a nutritionist working in a private institution. “Children who eat a good and healthy breakfast think better and faster, remember more, react quicker, and are mentally sharper than breakfast skippers. They also miss fewer days of school. Just about every measure of thinking ability improves by eating a good breakfast, from math scores and creative thinking, speed and efficiency in solving problems, concentration, memory to accuracy in work performance. Healthy-breakfast eaters have both higher grades and A higher class rank.” She cautioned, however, that “good” breakfasts don't necessarily mean a big-sized full caloric sandwich, but rather, fresh fruits - especially oranges - vegetable omelets, dairy products or the typical bowl of cereal. “Not liking the food typically consumed in breakfast is another common excuse people have. One doesn't have to eat breakfast items during breakfast, however, as leftovers and unusual meals may also be consumed,” she added. Healthy habits To help make breakfast a daily habit, keep an assortment of healthy foods available. Good choices include whole grain cereals, non-fat or low-fat milk, yogurt, and fruit. A healthy breakfast should consist of a variety of foods which contain complex carbohydrates, protein and fiber. Protein can come from eggs, beans, or soy. Fiber and carbohydrates can be found in whole cereals, grains or in fruits. A good example of a healthy breakfast might be something like a boiled egg, an orange, and a bowl of whole grain cereal with skimmed milk, advised Umm Salama. If your usual breakfast is a cup of coffee, start by incorporating a glass of juice or milk into your morning routine for a week or so, and then gradually build up to a balanced meal. If you think you don't have time in the morning, consider making breakfast the night before or buying ready-made alternatives, such as cereal bars and juice cartons. “Most importantly your meal should contain cereals (at least one serving of fiber), milk or dairy products (source of calcium), fruits and vegetables or any fruit juice and protein-boosting meat, cheese and egg,] in moderation,” she explained. “Breakfast should also be the heaviest meal of the day; a person who does not eat breakfast will depend on canteens and cafeterias that serve nothing but junk food.” “No matter what meal you choose, eating breakfast gives you body and your brain the energy they need to carry you through the day. Be good to yourself and eat breakfast, as it will make you feel much better throughout the day,” advised Dr. Al-Dashan.
