We have all heard the phrase countless times: “Breakfast is the most important meal of the day and should never be skipped.”
Our fast-paced daily lives often leave us rushing, thinking we are saving time by grabbing a quick coffee and dashing off to work. However, for our bodies to truly wake up and tackle the day effectively, we need to pause and prioritize a proper breakfast.
We explore this with a dietician at a medical outpatient clinic.
Why Is Breakfast Important?
Numerous studies have shown that breakfast is essential for kickstarting our metabolism and providing the energy needed to face the day. Breakfast is not just the most crucial meal; it should always be included, even if you’re following a specific dietary plan.
When we wake up, we have just emerged from a night of fasting. Approaching the day without breakfast is unthinkable, even for students who need the energy to effectively engage in their day’s intellectual tasks.
A balanced, substantial breakfast allows us to reach lunch and dinner without ravenous hunger, preventing overindulging in calories. It is worth noting that digestion is more efficient in the morning.
Conversely, those who skip breakfast are at greater risk of developing cardiovascular diseases and obesity. This is because they shift their calorie intake to lunch and dinner when metabolism slows, and food choices often lean towards high-calorie, fatty options. This pattern leads to unhealthy eating habits characterized by unhealthy snacks to curb hunger.
Is a Big or Light Breakfast Better?
Breakfast is one of the three primary meals, and as such, it must encompass all the essential nutrients we need for the day. It should include complex carbohydrates, lipids, proteins, fiber, vitamins, and trace elements.
A satisfying, well-rounded breakfast is essential. It is not a meal for standing at a bar counter; it is best to sit at the table and dedicate the necessary time. Additionally, variety is crucial. Breakfast should respect the seasonality of foods and become more varied.
What to Include in Breakfast?
Breakfast can be either sweet or savory, depending on personal preference.
A sweet breakfast may consist of milk, yogurt, kefir, whole grain cereal or whole grain bread, jam, dried fruits, and fresh seasonal fruit. Alternatively, one can spread 100% dried fruit cream on whole-grain bread or rusk or prepare oatmeal with dark chocolate.
A savory breakfast could include whole grain bread, cottage cheese, tomatoes, and fresh fruit. It is also possible to enjoy bread with chickpea hummus, avocado, or smoked salmon.
The breakfast composition can vary, but the key is to create nutritious and well-balanced dishes that fulfill your preferences and dietary needs.
