We’ve all heard the saying, “Breakfast is the most important meal of the day.” But how true is this, and why should we care? In our fast-paced lives, it’s easy to grab a cup of coffee and rush out the door, neglecting a proper breakfast. However, skipping this crucial meal can have more consequences than we might think. Let’s explore how we can make better choices to start our day on the right foot.
Benefits of Eating Breakfast
- Increase in energy levels and alertness
- Improved concentration levels and ability to focus
- Regulation of appetite and blood sugar levels
- Reduction in cortisol levels
- Improved weight management, associated with a decreased risk of health conditions such as heart disease and type 2 diabetes
Skipping breakfast can lead to an overall increase of eating throughout the course of the day due to overeating and increases in sugar cravings. Focusing on timing of breakfasts and including a breakfast that has a balance of carbohydrates, proteins and healthy fats is a good way to start your day.
Can I still enjoy my morning coffee?
Many of us love a morning coffee whether it is for the ritual, the taste or that extra bit of energy. Good news is that you absolutely can still have a morning coffee! However, it’s best to consume it after having a balanced breakfast. Drinking coffee on an empty stomach can lead to increased cortisol levels, the body’s stress hormone, which can disrupt your metabolism and digestion. It can also affect your body’s hunger cues.
I work out early in the morning, should I be eating breakfast before or after?
The short answer is whatever works best for you.
Everyone has their own personal preference, and everyone’s body responds differently, but many people find it difficult to eat a meal before exercising in the morning. If this is you, try to have a small carbohydrate rich snack before jumping into that gym session, pilates class or morning swim! Make sure to follow this up and refuel with a combination of carbohydrates and protein to aid in recovery.
What should I be having for breakfast?
If eating breakfast is new to you, start small. Every day doesn’t have to be a complicated feast.
Focus on getting some carbohydrates, some protein and some healthy fats in.
Handy breakfast sources of carbohydrates include oats and wholegrain toast. Protein can be found in eggs, cottage cheese and Greek yoghurt. Healthy fats in nuts, seeds and avocado.
Remember – there is no just thing as just breakfast or dinner food. Food cannot tell the time!
Hot Tip
If time is a barrier to being able to eat breakfast – try meal-prepping your breakfast! There are lots of great recipes out there such as overnight oats, breakfast wraps and more!
So is it the most important meal?
While the debate continues on whether breakfast is the “most important” meal, a balanced morning meal offers benefits for energy, focus, and long-term health. If you’re currently skipping breakfast, consider making small changes to incorporate it into your routine.
