Nutri News September 2022

4
1. Breakfast keeps you healthy. Skipping
breakfast doesn’t save calories that you can
use later in the day. Contrary to what you may
think, eating a super healthy breakfast in the
morning can help keep your glucose levels in
check.1 On the other hand, when you fail to
eat something in the morning, you’ll end up
feeling hungry throughout the day. In fact, the
hunger pangs may come much quicker than
you initially thought.
2. Breakfast gives you energy. The energy
you get from eating breakfast will help you to
stay focused and fueled for the morning’s
activities. You need all the nutrients in a
healthy breakfast to carry out your daily tasks
with ease.2 Remember that there are times
when you have no choice but to wait for hours
before grabbing your next bite.
3. Breakfast helps you manage your weight.
It sounds strange, but breakfast increases your
chances of losing weight or keeping your
overall weight in balance. Studies show that
adopting the habit of eating breakfast in the
morning can make it easier to resist the urge to
eat junk foods later in the day.3 Consuming
more calories in the morning and fewer as the
day goes on is an effective way to maintain a
healthy weight.
4. Breakfast gives you much-needed
nutrients. When you skip breakfast, you are
skipping on nutrients. When you choose not to
enjoy a hearty meal at the start of the day, the
chances are that you won’t be able to make up
for the lost nutrients.4
5.Breakfast improves your mental capacity.
There are quite a few breakfast foods that help
boost your brain capacity and take your
creative thoughts to the next level.5 Brain
foods include whole grain toast with smoked
salmon or avocado, oatmeal with blueberries,
and whole grain cereals with bananas and a
milk of your choice, just to name a few.6
References:
1. Betts JA, Chowdhury EA, Gonzalez JT, Richardson JD, Tsintzas K, Thompson D.
Is breakfast the most important meal of the day? Proceedings of the Nutrition
Society. 2016;75(4):464-474. doi:10.1017/S0029665116000318
2. Betts JA, Richardson JD, Chowdhury EA, Holman GD, Tsintzas K, Thompson D.
The causal role of breakfast in energy balance and health: a randomized controlled
trial in lean adults. The American Journal of Clinical Nutrition. 2014;100(2):539-
547. doi:10.3945/ajcn.114.083402
3. O’Neil CE, Byrd-Bredbenner C, Hayes D, Jana L, Klinger SE, Stephenson-Martin
S. The Role of Breakfast in Health: Definition and Criteria for a Quality Breakfast.
Journal of the Academy of Nutrition and Dietetics. 2014;114(12):S8-S26.
doi:10.1016/j.jand.2014.08.022
4. Ogata H, Kayaba M, Tanaka Y, et al. Effect of skipping breakfast for 6 days on
energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese
males. The American Journal of Clinical Nutrition. 2019;110(1):41-52.
doi:10.1093/ajcn/nqy346
5. Adolphus K, Lawton CL, Champ CL, Dye L. The Effects of Breakfast and Breakfast
Composition on Cognition in Children and Adolescents: A Systematic Review.
Advances in Nutrition. 2016;7(3):590S-612S. doi:10.3945/an.115.010256
6. Heart Foundation. Home | The Heart Foundation. www.heartfoundation.org.au.
Published 2021. Accessed 2022. https://www.heartfoundation.org.au/heart-healtheducation/healthy-eating