Breakfast...EAT IT!

what does everyone like to eat for breakfast?

A healthy breakfast should provide some protein, a reasonable amount of complex carbohydrate, a little fat and a variety of vitamins and minerals. Your breakfast should have a sensible balance of protein, fat and carbohydrate. A breakfast contains at least one-third of your day's protein needs is certainly a good idea. A good amount of protein in breakfast helps to keep hunger at bay because it takes longer to digest than carbohydrates. The breakfast should include calcium and a small amount of fat which, like protein, helps to stop hunger pangs and regulate blood sugar levels. Perhaps a peanut butter on whole grain bread would add a little fat. Nuts and seeds added to cereal are good source too. We should keep saturated fat to a minimum and go for food such as skimmed milk or low fat yoghurt. You should provide a good mix of both starch and sugars. The best source of sugar is fruit or fruit juice. Fruit and fruit juice also provide vitamin C for your daily needs. Starch is ideally provided by bread or cereal. Whole-grain cereal or whole-grain bread are good for morning long sustenance and they are also good source of fibre.

A nutritious breakfast will provide good energy and a good range of vitamins and minerals. Healthy and balanced breakfast makes an important contribution to your daily intake.


Top 10 reasons to eat breakfast:

1.Breakfast restores sugar levels after up to 12 hours of not eating.
2.It is extremely difficult to get all of your necessary daily nutrients without breakfast.
3.Adults who skip breakfast are less mentally and physically efficient for longer periods during the day.
4.People who eat breakfast are more successful at losing weight and sticking to a diet.
5.Athletes who skip breakfast train less effectively.
6.Eating breakfast can raise metabolism by as much as 10 percent.
7.People who eat breakfast regularly are more likely to rate their health as "excellent" or "good."
8.Missing breakfast increases your chance of heavy machinery and factory accidents.
9.Eating breakfast has been shown to increase concentration.
10.Eating a bigger meal in the morning and a smaller meal at night optimizes your daily energy levels.
Building a balanced breakfast

Breakfast should provide at least one quarter of the calories you need for the entire day. A good breakfast contains the following ingredients:

•At least one serving of fiber
•At least one fruit and/or vegetable
•Milk or another source of calcium
•Protein, i.e., from meat, cheese or eggs
If this sounds like a tall order, it's not. A bowl of cereal (like kashi or plain old oatmeal) with milk added and with fruit, peanut butter on whole grain toast with a glass of milk and a slice of melon or scrambled eggs with veggies, whole grain toast and a banana, a whole grain pita pocket with ham and a little cheese all fill the bill, as do bigger, traditional breakfasts, like eggs, ham and juice or pancakes with berries and turkey bacon. Boiled eggs along with a piece of fruit and a glass of milk if also a quick breakfast. I like yogurt with berries and almonds when i'm in a hurry.....choose what you like, just remember to eat something!

Never eat breakfast?

If your usual breakfast is a cup of coffee, start small by incorporating a glass of juice or milk into your morning routine for a week or so, and then gradually build up to a balanced meal. If you think you don't have time in the morning, consider making breakfast the night before or buying ready-made alternatives, such as cereal bars (kashi has a good one) and juice boxes.