Is breakfast the most important meal of the day?
Here’s what a dietitian thinks you should know.
Statistics suggest that nearly half of British adults report that they rarely have time for breakfast; as much as almost 20% of people skip breakfast entirely. There is much conflicting advice. The media tells us to skip breakfast and fast instead, and then we’re advised to have it daily. What’s behind these recommendations?
Firstly, it’s worth noting that much of the nutrition information in the media is not backed by science or written by a dietitian (a nutrition expert). Often misinformation is unregulated and is not necessarily trustworthy. So, think twice about what you believe in the media. Should you believe it if a nutrition expert with relevant qualifications does not back it?
Let’s look at some of the benefits of including breakfast in your daily routine.
A key opportunity for nutrients
Breakfast is often full of essential nutrients, which can contribute to a significant portion of your daily requirements, usually contributing to roughly 20% of your daily energy needs.
The first meal of the day is often rich in fibre, whole grains, fruit, and dairy. In addition, many breakfast cereals are fortified with crucial nutrients. Breakfast can contribute to between 20-41% of total daily B vitamins, vitamin D, calcium, iodine and iron.
Can reduce the risk of over eating
It may be tempting to skip breakfast if you’re trying to lose weight, but this might not be a helpful strategy. Eating regularly throughout the day makes us less likely to reach for unhealthy snacks or overeat later in the day. In addition, a breakfast high in protein can contribute to reduced ghrelin levels (a hunger hormone), which can help keep you feeling full and more satisfied for longer.
If you tend only to eat one or two main meals a day, consider including something small in the morning, 2-3 hours after you wake up and have a lighter lunch or skip a mid-morning snack if you’re not hungry. It may take a while for your body to get used to that change in eating habits.
Better Health
Much evidence suggests that including breakfast regularly is linked to a healthier BMI, as well as reduced risk of heart disease, type 2 diabetes, and better cognitive function.
What to look for in a breakfast
If you’re stuck on what to eat for breakfast, here are some ideas which may help get you started.
If you’re going for cereal, choose wholegrain high-fibre versions which are fortified and low in sugar and salt, e.g. oats, Weetabix or shreddies.
If you prefer a hot breakfast, try boiled or poached eggs (over fried or scrambled, which are higher in fat/oil) on wholegrain toast or bagel with spinach, mushrooms or tomatoes, baked oats or porridge.
If the morning is busy and stressful, try overnight oats, or prepare breakfast the night before. For example, you could use a Tupperware designed for cereals to fill up and take to work.
If you usually have a few slices of toast with jam or marmalade, to include some variety try having one less slice and include a piece of fruit or a small portion of low-fat plain yoghurt/milk (or plant-based version) with granola and fruit.
Everyone has different nutrition needs and goals, so there is no ‘correct’ way to start your day. If you want to discuss personalised nutrition needs, speak to a dietitian.
