Breakfast – your key to successful eating

Eating breakfast: Timing is Everything

When people say breakfast is the most important meal of the day, it actually has some truth in it. Modern scientific research has shown that a drop in blood sugar felt when you wake up in the morning can be controlled by early eating, ensuring the metabolism has a good kick start to the day.


Benefits to Breakfast Eaters

Compared to people who skip breakfast, breakfast eaters are more likely to be:

       Of a more normal healthy weight range.

       Able to maintain a more stable weight, without the fluctuating yo-yo diet effect.

       Be able to meet their daily nutritional requirements, such as their carbohydrate, fibre, vitamin and mineral requirements. Research has proven that the nutrients missed with breakfast are rarely ever replaced later in the day, especially if binge eating results from a poor metabolism.

       More alert, and having increased levels of concentration, memory and intellectual performance throughout the day. Breakfast has been linked to increased cognitive function.

       Are less likely to consume or binge on unhealthy snacks throughout the day, avoiding extra calories and potential weight gain. Generally breakfast eaters are in more control than those who skip breakfast.

       In a better mood, as non-breakfast eaters are often tired and irritable in the mornings, and are generally unable to improve their mood without a sugar or caffeine hit. This will contribute to the yo-yo mood swings based on what they have eaten.


Making Breakfast Convenient

Many breakfast skippers claim they simply don’t have the time as they rush out the door for work or school. Others don’t feel they are hungry in the mornings which is usually a result of late night eating. Either way, allowing 5 or 10 mins in the morning can easily set you up for a successful day, and save you heaps of time in the long run as you won’t need to rush out for that coffee hit at the drive thru or cafe.

A healthy breakfast takes a little forward planning and a tiny amount of effort, so here are some easy tips to get your body, mind and pantry ready for the most important meal of the day:

  • Don’t eat late at night. Sitting in front of the telly with a bowl of ice cream or crisps only leads to useless calories consumed and the chance you are going to bed on food that is not digested properly. The general rule of thumb is to not eat at least 2-3 hours before bed. Instead try drinking lots of water and herbal teas instead. That way you will wake up needing to eat allowing your metabolism the kick start it needs.


  • Keep a good supply of wholegrain cereals and breads in the house. There are quick to prepare, nutritious, and unlike their refined counterparts ensure lasting energy levels throughout the day. Wholemeal is not the same as wholegrain, so make sure your selection is actually grainy!


  • Shop regularly. Fruit and dairy products in particular are better bought fresh. This also enables you to keep up the variety

    so you won’t get bored with your choices.


  • Prepare half a dozen boiled eggs at the beginning of the week and store them back in your fridge. They can then be quickly peeled in the morning to mash up on to a piece of wholegrain toast.


  • Stock up on food at work. More often than not, there is a 5-10 minute window after arriving at work where we can make ourselves a cup of tea while toasting a piece of wholegrain bread or making a bowl of wholegrain cereal, fruit and yoghurt. Most people check emails (or Facebook!) as soon as they get to work, so eat while looking at the computer.


Easy Ideas for Breakfast

       A bowl of wholograin cereal with low fat milk, topped with berries, yoghurt or any other fresh fruit you may prefer.

       A fruit smoothie made your blender with fresh fruit, honey, low-fat or soy milk. You can add oats to bulk it up, or a good quality protein powder.

       Wholegrain toast topped with either tomato, avocado, boiled eggs, mushrooms, organic baked beans, spinach or cottage cheese. All these choices are quick and easy and can be done while getting ready in the morning. Put the bread in the toaster, go and pack your bag / briefcase etc and come back to top your toast.

       Gluten-free, Bircher or any untoasted muesli topped with berries and half a banana with a scoop of low fat yoghurt or dash of milk.

       A vegetable omelette cooked in the pan with olive oil and left over vegetables from dinner the night before. You could be making the kids lunches while this is cooking!

       Eggs and tomato, whether they be poached, fried (in olive oil) or hard-boiled. Add mushrooms, spinach or baked beans and share with your mate.


Overall, whatever you choose, breakfast doesn’t need to take a tonne of time to prepare and eat. We all live busy lifestyles, but with a small amount of pre-planning, eating breakfast can improve your chance of success with your weight loss journey, can improve your productivity at school or work and can improve your health in a big way. Don’t waste your time and money on diet pills, meal replacements and frozen meals. You are better spending a valuable 10 mins of your day eating a nutritious breakfast and you will save money on all those other non-essential items.



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