The clue for why breakfast is supposed to be important is in it's name: we're advised to eat it to break our overnight fast. Eating a balanced breakfast provides energy to the body as well as protein and calcium used throughout the night. For many of us, the idea that we need to eat breakfast each morning is deeply ingrained.
Why is breakfast even a thing?
Breakfast as we know it only took off in the Industrial Revolution of the 1600s, as people needed a hearty meal in the morning to fuel a full day's work. Back in 1917, there was an article hyping up that eating breakfast in most ways is the most important meal of the day, it is the meal that gets the day started.
In one US study that analysed the health data of 50,000 people over seven years found out that those who made breakfast the largest important meal of the day were more likely to have a lower body mass index (BMI) than those who ate a large lunch or dinner. A 2016 review of 10 studies looking into the relationship between breakfast and weight management concluded that there is limited evidence supporting or refuting the arguement that breakfast influences weight or food intake and more evidence is required before breakfast recommendations can be used to help prevent obesity.
Do you actually need to eat breakfast to be healthy?
A research review analysed 13 breakfast studies and found that eating breakfast was not a reliable way to lose weight and that skipping breakfast likely does not lead to weight gain. If you're someone who tries to skip breakfast to lose weight and who loves having breakfast in the morning but purposely skip it only to end up feeling starved and binge on everything later. That's not healthy or ideal.
In a different scenario if you're not hungry there is no need to have breakfast first thing in the morning. There's nothing to be gained from forcing yourself to eat when you're not hungry. In fact the body will let you know when it needs more energy so simply wait until you do get hungry to eat.
High protein breakfasts help reduce cravings later in the day and have been found particularly effective in reducing cravings according to research by the Australian commonwealth scientific and Industrial research organisation.
Tips for making a healthy breakfast
1. Eat breakfast within an hour after you get up. Morning meal helps keep blood sugar level stable during the day.
2. Start your morning with healthy food. Avoid highly processed packaged foods. Essential ingredients of a healthy breakfast are whole grains, lean protein, low-fat dairy, fruits and/or vegetables. Keep saturated fat, sodium and other added sugars to a minimum.
3. Think of the morning meal ahead as some of the breakfast foods can be prepared the night before( like chopped fresh fruit salad or soaked whole grains that only need to be heated in the morning.
4. Choose protein for breakfast as protein takes more time to digest, which means you will be less likely to carve a mid-morning snack. Including both lean meat and fibre in your morning meal, such as whole-grain unsweetened cereal mixed with low-fat plain yogurt. Good protein sources also include eggs, cottage cheese, lean meat and fish and nuts.
5. Instead of eating the same thing every day, try to change up what you eat for nutritional diversity. Even if that means simply trying a different muesli combination, changing up which yogurt you buy, or adding different ingredients to your smoothie.
Here are some simple breakfast ideas:
Image source Pinterest.com
Healthy breakfast smoothies: Smoothies are some of the best breakfast recipes as they pack a big serving of fruits and veggies into your first meal of the day. Blend in a superfood like hemp seeds, nut butter or matcha for an healthy extra kick. Some of the examples of smoothies are strawberry banana smoothie, creamy avocado smoothie, healthy green smoothie etc.
Image source Fitfoodiefinds.com
Healthy breakfast oats: Oats are loaded with fibre, so they're a great healthy breakfast. Make baked oatmeal or homemade granola or prep a big batch of overnight oats for quick breakfasts throughout the week such as blueberry baked oatmeal, apple cinnamon crunch overnight oats, homemade granola etc.
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If you’re someone who wants to prioritize protein in your breakfast, egg recipes are a great choice. Breakfast scrambles, omelet and plain fried eggs can get repetitive so make individual frittatas in muffins tins for a portable breakfast option. On days when you have more time, sit down to a big breakfast casserole or shakshuka.
Image source Tasty.co
Moist, comforting, and lightly sweet, quick bread is a delectable breakfast option. In the summer, I almost always have individual slices of zucchini bread in my freezer. In the fall and winter, pumpkin and banana bread take its place. Enjoy a thick slice of your favourite quick bread on its own, or top it with a dollop of Greek yogurt and seasonal fruit.