Breakfast is the most important meal of the day

Why Breakfast is Important

We have all heard the phrase “breakfast is the most important meal of the day.” Eating a good breakfast will help with maintaining weight as well as weight loss.  Breakfast helps the body maintain its glucose levels and metabolism.  When people sleep their body is resting and fasting. Most people will sleep between eight to ten hours each night, which means the body is not receiving any sustenance during that time.  Skipping breakfast means that the body will not get the energy needed to get through the day, which will affect concentration, so even doing fun things like playing the online pokies NZ has to offer may not be as enjoyable as usual.

When deciding on a good breakfast there are a few foods that should be avoided.

White or Brown Toast?

Toast is always a quick and easy breakfast option, but in this case brown bread is usually better than white.  Fibre is good for a healthy bowel and also helps to reduce bad cholesterol.  There are brown breads and brown breads though; just because it is brown does not mean it is 100% whole wheat.  A good brown bread should contain whole wheat or whole meal and minimal additives.  Some labels will have the word enriched; this does not mean it is a nutritious brown bread.

Avoid Greasy Breakfasts

Using vegetable oil to fry breakfast food is not advisable.  Most fried foods are made in vegetable oil that becomes rancid when heated.  A healthier option is to poach or scramble eggs and grill bacon instead of frying it.  Mushrooms are a healthy addition to breakfast and should be lightly fried in coconut oil. Coconut oil is a healthier alternative as it contains natural saturated fats, which helps to promote healthy cholesterol as well as converting the bad cholesterol into good cholesterol. This helps with lowering the risk of heart disease.  Tomato sauce is full of sugar and preservatives and should rather be avoided at breakfast.  Fried bread is delicious, but is full of kilojoules and does not add any nutritional value.

Reduce Sugar Intake

A nutritious breakfast helps with maintaining blood-sugar levels, which means less snacking during the day.  Cereals with a high sugar content will increase the glucose levels giving the body short bursts of energy but will only last a short time and may lead to sluggishness later.  When eating cereals it is important to follow the portion size on the box.  Granola may also seem like a healthy option but most shop bought granola has a high sugar content and often the less sugary ones do not contain enough protein, fibre, vitamins and minerals.  Making granola from scratch is much healthier and instead of sugar, xylitol or maple syrup is a healthier alternative. Instead of dried fruit, rather chop up fresh fruit for extra flavour.  Instant porridge is not the way to go either; it contains loads of sugar and salt.  Most people do not have to time to make porridge in the morning so a better option is choosing a plain porridge and then adding fresh fruit such as berries or bananas for flavour.

Limit Processed Juice

Grabbing a glass of store bought orange juice may seem like a great idea, it’s healthy, but it’s not really.  When food is processed it usually loses nutrients and this is what happens to concentrated orange juice.  Most of the fresh juice is evaporated and also has high levels of fructose, which results in short spikes in blood-sugar levels.  It is healthier to eat a whole orange.

Eating a health nutritious breakfast should be a part of everyone’s day. It promotes concentration and reduces mood swings.