Benefits of Breakfast

“Breakfast is the most important meal of the day.”

You've heard this a thousand times, but does it hold any water? Yes, is the short answer. Even though it may not be the "most" important thing, starting the day with a healthy, tasty meal has a lot of benefits. Read on to find out more about the benefits of breakfast.

Healthy Habits: Benefits of Breakfast

Increased Energy

Many of us go all night without eating, unless we have a snack at midnight. By the time we wake up in the morning, it's been 8–12 hours since we last ate. So, food comes into play.

A time when you don't eat is called "fasting," and the first meal of the day breaks that fast. That's why it's called "breakfast." This is an important step in making energy. While we slept, our bodies used the energy they had saved up to run our cells and other body parts..

Improved Focus

For both kids and adults, the morning meal sets the tone for the day. Experts have found that eating breakfast can improve your memory, wakefulness, focus, ability to solve problems, and ability to control your emotions.

Enhanced Nutrition

People who eat breakfast have more fiber, calcium, vitamins A and C, riboflavin, zinc, and iron in their bodies. This is because breakfast foods like whole-grain cereals, milk, yogurt, fruit, and fruit juice are full of good things for you.

Weight Management

Skipping a meal might seem like a good way to lose weight, but study has shown that certain breakfast foods are linked to better body weights. Skipping breakfast can make you fat and cause you to gain weight.

Better Health

There are benefits for your entire body that stem from eating breakfast.

• Heart health – eating breakfast can lead to a diet with less fat and more fiber, which can contribute to lower cholesterol levels and blood pressure
• Digestive health – high fiber breakfast foods can lead to increased regularity and probiotic-rich foods with friendly bacteria can contribute to overall gut health
• Bone health – a popular breakfast choice – milk and cereal – contains calcium, protein and vitamin D, which help to build strong bones
• Metabolic health – eating certain breakfast foods, like whole-grain cereal, dairy products, breads and fruit, can help regulate insulin levels and reduce the risk of metabolic syndrome, in addition to contributing to maintaining a healthy weight

Plan Ahead

Mornings can be hectic, and it’s easy to skip breakfast for the sake of time. But a little bit of pre-planning can help to make building this meal into your routine a little smoother.

• Plan ahead – get the family involved in making healthy breakfast choices and share the plan in a common place everyone can access
• Shop right – make sure that your kitchen is stocked with breakfast staples that fit your plan
• Set the stage – prep non-perishable food and supplies the night before to set yourself up for success the next morning
• Pack it up – if you eat breakfast away from home, pack it the night before and store it in the fridge to cut down on time in the morning

Also read: 5 Benefits of Eating Breakfast Each Day

Healthy Breakfast Choices

Don’t know where to start with choosing a breakfast that will hold you over until lunch? Here are some healthy options to get you started:

• Greek yogurt or cottage cheese: mix in fruits, nuts or granola to these high-protein options
• Peanut butter and a whole-grain: this combo offers high-fiber, healthy fat and protein
• Oatmeal: with a wealth mix-in possibilities, oatmeal is a heart healthy option that doesn’t have to be boring
• Omelet: not only are eggs a great source of protein, but adding veggies can flavor and extra nutrients
• Shake or smoothie: not only are shakes and smoothies great for breakfast on the go, but this versatile option can incorporate dairy, fruits, veggies, peanut butter and any number of nutrient-rich ingredients

Looking for a healthy option that doesn’t require much prep time? Here are six 1-minute breakfast ideas:

• Ready-to-eat cereal topped with sliced banana and low-fat yogurt
• Bran muffin and low-fat yogurt topped with berries
• Peanut butter on whole grain toast and skim or low-fat milk
• Instant oatmeal topped with raisins, berries or your choice of fruit
• Toasted whole grain waffle topped with low-fat yogurt and fruit
• Bagel with low-fat cream cheese and fruit