The Importance of Breakfast: Why it is the Most Important Meal of the Day
We’ve all heard the saying that ‘breakfast is the most important meal of the day’ but how many of us actually know why?
As many of us rush through our mornings, it is easy to skip this crucial meal in favour of extra sleep or a quick coffee, however, taking time to enjoy a balanced breakfast can significantly impact your health, improve your mood and set you up for a productive day.
In this blog we explore the benefits of having breakfast and give you tips on how to begin prioritising it as part of your morning routine.
The Benefits of Breakfast
Breakfast Improves your Energy Levels: As the name suggests breakfast is breaking your overnight fast. Consuming breakfast replenishes your energy stores and provides your body with the energy it needs to function throughout the day.
Breakfast Improves Cognitive Function: Eating breakfast can improve focus, attention to detail, concentration and memory. A well-nourished brain can operate more efficiently, helping you feel more alert and energised throughout the morning.
Breakfast reduces the likelihood of over eating later in the day: A healthy breakfast can help manage hunger levels throughout the day. When you eat in the morning you are less likely to experience energy crashes that can lead to unhealthy snacking or overeating during the day.
Ways to Fit Breakfast into Your Morning
- Set your alarm 10-15 minutes earlier to make time for breakfast before heading out for the day
- Prepare breakfast the night to avoid the morning rush. Options like overnight oats or chia pudding are great choices
- Opt for easy, grab and go breakfasts like egg muffins or zucchini slices for busy mornings when you are on the run
- Pack your breakfast in a portable container so you can eat it during your commute to work
- Keep some breakfast options at work (if allowed) so you can enjoy your meal once you arrive
- Swap out time wasting morning habits like scrolling social media for a nourishing breakfast instead
Breakfast Ideas to Get You Started!
Breakfast should be something you look forward to each morning so it is important to ensure it is delicious as well as filling and nutritious. To get the most out of your breakfast it should:
- Include a source of protein such as, eggs, Greek yoghurt, cottage cheese
- Be high in fibre such as, oats, chia seeds, fruit
- Include complex carbohydrates such as, wholegrain bread, oats
- Include some healthy fats such as, avocado, peanut butter
- Have a source of fruits or vegetables
Sweet Breakfast Examples:
Overnight Oats – made with oats, milk and protein powder, topped with bananas, chia seeds and a dollop of peanut butter
Yoghurt Bowls – Greek yoghurt topped with berries, a handful of your favourite nuts and a dash of honey
Crumpets – topped with cottage cheese, strawberries and a dash of maple syrup
Savoury Breakfast Examples:
Egg Cups – mix 6 eggs, cheese, salt and pepper in a bowl then add your favourite veggies (tomatoes, mushrooms, onion, spinach etc.), divide among patty tins and bake in the oven until golden brown
Omelette – eggs mixed with your favourite veggies (mushrooms, tomatoes, spinach, capsicum etc.) and a sprinkle of cheese, served with a slice of wholegrain toast
Eggs on Toast – 2 slices of wholegrain toast topped with avocado, cherry tomatoes and 2 boiled eggs
Issy White
Nutritionist
Want to learn more? Click below for some more nutrition related information
References:
https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast#ideas-for-healthy-breakfast-foods
https://nutritionaustralia.org/app/uploads/2022/03/Breakfast.pdf
