2 Importance and benefits of breakfast
3 tips for a healthy breakfast
A healthy breakfast is an essential step to start the day,
and it is also the most important meal of the day.
Unfortunately, many people start their morning routine without preparing and eating breakfast.
It is advised to choose foods with a high Nutrient density, to get the most out of your breakfast.
These foods provide great nutritional value for every calorie, which may help a person feel full for a longer time.
The importance and benefits of breakfast
As mentioned previously, breakfast is the most important during the day,
because it breaks the fasting period during the night until the next morning,
But in the event that you wake up without feeling hungry,
it may be preferable to delay eating breakfast,
but make sure to eat it in the first hours after waking up,
In general, it is recommended to pay attention to hunger signals in the morning to know how important breakfast is for a person.
Its importance and extent of preference varies from person to person,
Here are some points that demonstrate the importance and benefits of eating breakfast:
1- Giving the body the energy and essential elements needed to start the day:
Breakfast should primarily contain carbohydrates and proteins.
Carbohydrates provide the body with the necessary energy in the morning,
and they also provide the brain with the energy it needs during the day.
As for protein, it gives the body the strength needed to carry out various functions,
and helps to feel full until the next meal.
- It is worth noting that providing the body with energy to awaken the mind and the body does not come only from eating breakfast only,
Rather, by eating the appropriate types of foods for breakfast,
- As it can provide the body with the necessary vitamins and nutrients through this meal,
Eating breakfast can make a big difference in consuming the required amount of vitamins and nutrients during the day.
- People who eat breakfast often get vitamins and minerals in the recommended daily amounts, compared to people who do not eat breakfast.
2- Control blood sugar levels:
- Eating breakfast helps stabilize blood sugar levels throughout the day, whether a person has diabetes or not.
- It can also help people without high blood sugar reduce the risk of insulin resistance, which can increase the risk of diabetes.
- In addition to reducing the risk of significant highs and dips in blood sugar, which affect mood, increase feelings of nervousness and anger.
- It should be noted that diabetics should avoid skipping breakfast, as this may increase the risk of developing hypoglycemia.
- Skipping breakfast can also cause feelings of fatigue, anxiety, irritability, tremors, and other more serious symptoms, such as: an irregular heartbeat and seizures.
- A study published in Nutrition in 2020 indicated that skipping breakfast is associated with poor body control over blood sugar levels.
Including fluctuations in blood sugar levels that occur in patients with type 2 diabetes.
3- Reducing the risk of obesity:
People who eat breakfast regularly are less likely to be overweight and obese.
It is believed that breakfast can help control weight for several reasons.
As it helps reduce the large fluctuations in blood sugar levels, which helps to control appetite.
Eating breakfast helps to feel full for a longer period, which reduces the likelihood of eating.
4- Reducing the risk of heart disease:
Some studies have indicated that skipping breakfast is associated with an increased risk of cardiovascular disease.
However, this is not certain, and more studies are still needed to confirm this.
5- Improve brain function:
The brain needs the energy to function, and breakfast can help increase the level of attention, focus, and feelings of happiness.
If breakfast is not eaten, a person may feel sluggish, lethargic, and difficult to concentrate.
This is because the brain has not received glucose to perform its various functions.
Several studies have indicated that not eating breakfast affects mental performance, including attention, ability to focus, and memory.
This can make it more difficult to perform some normal daily tasks.
It should be noted that children and adolescents who eat breakfast regularly increase their academic performance and their levels of communication with teachers.
This improves their academic results compared to children and adolescents who do not eat breakfast.
Tips for a healthy breakfast
* Eating breakfast can have positive effects on the health of the body, but that does not mean giving up the principles of healthy eating.
Where you should pay attention to the types of food that must be eaten during breakfast.
* In the event that you eat a large breakfast of sausages, fried eggs, and fried potatoes, it is possible to feel full for several hours, but this meal will provide the body with a large amount of saturated fat and sodium.
* Also, the breakfast meal consisting of donuts contains a large amount of added sugar, so it is not considered a healthy breakfast option.
Here are some tips to make sure you have a healthy breakfast:
1- Waking up early:
You can wake up only 15 minutes before your usual time to prepare and eat breakfast, which is a good enough time to eat a healthy breakfast.
2- Preparing breakfast in the night before:
It is possible to prepare a simple breakfast in the night before,
in the event that there is not enough time to prepare breakfast in the morning.
3- Read the nutritional label carefully:
It is advisable to carefully read the food label in the event that you are choosing ready-to-breakfast foods,
as it is advised to choose ready-made foods that contain whole grains, dairy products and fruits.
Fresh fruits can be chosen for breakfast if eaten while on the way to work.
4- Get the main food groups:
Be sure to include at least 2 to 3 essential elements of a healthy breakfast to make the most of healthy food options.
They are the options that provide the body with enough nutrients and reduce the feeling of hunger during the day,
and here are some of these groups:
A – whole grains
Such as: oats, and grains low in sugar and high in fiber, such as whole-wheat bread.
B- Low-fat protein
Such as: peanut butter, hard-boiled eggs, and other sources of protein.
C- Low-fat dairy products,
Such as: skimmed or low-fat milk, cottage cheese, and yogurt containing a small amount of sugar.
D- Fruits and vegetables.
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Moreover, the information on this website should not be taken as a final medical advice in relation to any case or individual situation.
We strongly recommend that you always seek the advice of your doctor or other qualified health service provider with any questions you may have regarding any medical condition, your general health, or the health of your child.
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