Is breakfast really the most important meal of the day?

Everyone has heard that breakfast is the most important meal of the day, is that really the case?

It’s often said that you eat a good breakfast, but it boosts your brain power. A review of 54 studies in the United States in 2016 found that eating breakfast was “small but strong in memory.”

However, the effects on other brain functions, including the ability to direct your attention, were found to be “greatly ambiguous” in the review and were said to require further research.

But what we do know is that we all need nutrients to maintain our health.

New research by The whole earth We found that one-third of adults have one out of five days for breakfast each day. Nutritionist Charlotte Sterling Reed said: And the nutrients you need throughout the day.

“In addition, depending on the breakfast you choose, you can also use it to check some of all the important food groups you need every day, such as whole grains, protein, fruits and vegetables, dairy products or alternatives. I can do it.”

Helena Gibson Moore British Nutrition FoundationAdd. “The first meal of the day is a good opportunity to get the essential nutrients you need for your health.

“For example, in the UK, on ​​average, we don’t get enough fiber, so popular choices such as whole-grain bread toast with nut butter and baked beans, whole-grain breakfast cereals, and fruits are fiber. Helps increase intake. ”

Here, nutrition experts answer all your breakfast-related health questions.

Does eating breakfast make a difference to my weight?

Gibson-Moore explains that there is inconsistent evidence of whether having breakfast is related to weight management.

“Some studies suggest that people who eat breakfast on a regular basis are more likely to have a healthy weight, but many of these studies are observations and therefore indicate direct causes and consequences. No, “she says.

“These people have an overall healthy lifestyle and may tend to choose healthier foods.

“Interestingly, a recent review of studies examining the effects of breakfast on body weight or energy intake found that adding breakfast had no apparent effect on weight loss and could increase overall energy intake. It turns out, but the authors aren’t sure if this is the case, as these findings are based on poor quality research. ”

Are there any other possible benefits of eating breakfast?

Circadian rhythm (body clock) is thought to affect metabolism and energy expenditure, Gibson Moore said: process.

“Many of these rhythms peak in the morning, indicating that the body is well suited to digest and metabolize food early in the day.”

What is a typical breakfast?

According to a global survey, the average adult weekday breakfast contains unsugar-coated cereals such as puffed rice, semi-skimmed milk, toasted white bread, butter, jam, water, and bananas. Such breakfasts contain 13g of sugar, which accounts for 43% of the adult’s daily sugar guideline allowance.

Sterling Reed said: “I try to change my breakfast as much as possible to keep the variety and not get tired of the same options every day. Enjoy breakfast, especially to get the most out of it and sit down and eat as a family. Especially if you can. My favorite options are oats, toast, pancakes, etc. Try adding fruit, peanut butter, yogurt instead of jam, sugar, and chocolate spreads. Is it? ”

What is a healthy breakfast?

A healthy breakfast should contain at least some of the essential nutrients, fiber, fruits or vegetables, and be low in free sugars and saturated fats, says Gibson Moore.

She recommends trying: whole grain toast with peanut butter and sliced ​​bananas. High fiber, sugar-free breakfast cereal, semi-skimmed milk topped with dried fruits. Freshly baked beans on roasted tomatoes and whole grain toast; poached eggs with mushrooms or avocados and whole grain muffins; pumpkin seeds and chopped fruit or overnight oats (oats, yogurt, fresh / canned or dried fruits, layered Leave it overnight) porridge.

Is a traditional cooked breakfast unhealthy?

If you like full Irish breakfasts from time to time, they can be a healthy option, says Gibson Moore.

For example, choose from whole grain toast, poached eggs, scrambled eggs, a slice of bacon, canned tomatoes, reducing sugar, and salt-grilled beans. And if you’re trying to lose weight, spray with a small amount of unsaturated fats like olives and rapeseed oil.

What if you don’t mind your morning meal?

In a recent survey of 2,000 adults by Fuel10k, the most common reason to skip breakfast was not hungry in the morning (55%), eating too early (37%) and not having enough time (37%). 13%). .. And 1 in 10 wants to spend more time in bed.

“If you’re not hungry or spending time first thing in the morning, pick up the fruit or carry the porridge with you to eat on the go or put cereals on your desk,” Gibson said. Suggests. -Moore.

“If you skip breakfast, try to have a balanced and healthy diet for the rest of the day. Don’t be tempted by the fast and easy snacks and bars that are high in sugar and saturated fat.”