Why is a healthy breakfast so important ?
Health And Fitness Solutions
We’ve all heard the most important meal of the day is breakfast.Eating a healthy breakfast gets you off to a excellent nutritional start to your day.
Sadly, 10 to 30 percent of the general population skips breakfast in the United States and Europe, according to a 2005 article in the “Journal of the American Dietetic Association.”
The idea that skipping breakfast can lead to weight gain is not new. Studies have shown that eating breakfast can have beneficial effects on appetite,insulin resistance and energy metabolism
One study found that obesity and insulin resistance syndrome rates were 35 percent to 50 percent lower among people who ate breakfast every day, compared to those who regularly skipped it.
Studies have revealed that a person who eat breakfast consume an average of 100 calories less than those who skip this first meal. Over time, this one little change can make a totally difference. Not only will you start losing weight, you will have more energy throughout the day and feel better by giving your body the nutrients it requests after 8 plus hours with no food at all.
More than 30 percent of us start our days on an empty stomach. “People think they don’t have the time for breakfast, or that skipping it will help shed extra pounds,” According to research, skipping meals, especially breakfast, can in reality make weight control more complicated. Breakfast skippers attend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger.
To teens, especially teenage girls, skipping breakfast may seem like an absolutely logical way to cut down on calories and lose weight. It’s important for parents to educate their kids about the importance of the morning meal and the part it plays in maintaining high-quality health and preventing obesity. Breakfast smoothies could be your teens favourite
Here are a some facts about breakfast to think about: A healthy breakfast provides children with the energy and nutrients they need to be able to concentrate in the classroom. Studies confirm that eating breakfast is important in maintaining a healthy body weight. With no breakfast, hunger sets in long before lunchtime which can lead to unhealthy snacking along with low energy. Skipping breakfast can mean missing out on the daily requirement of a number of essential minerals and vitamins.
But there’s more to it than just not skipping the meal. Many children eat ugary cereals and breads for breakfast, chased down with a can of soda or sugary fruit juice . These kinds of eating habits may cause even more damage than not eating breakfast at all.For a time ago, a Which report revealed 22 cereals specifically aimed at kids, had more per suggested serving than a jam doughnut!
Cereal manufacturers need to wake up to the fact that people want to eat healthily and provide them with the means to do so by reducing sugar and salt levels and making labelling clearer.
Quick healthy breakfast recipes which are nutritious and taste great
30 Quick Healthy Breakfast Recipes on the go…HERE
While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains rely heavily on the regular intake of food.
Breakfast is very important for kids, to help them get all the nutrients and energy they must have.If you think about it, by the time your child wakes up, they may have gone up to 12 hours without eating anything.Naturally blood sugars will be low, and leaving home with no breakfast could lead to difficulties concentrating.Research suggests a 12 year old, who skips breakfast, has the same brainpower as a 70 year old in the classroom.
Many students refuse to eat breakfast before going to school for several reasons, like, not feeling hungry,lack of time etc. It is our responsibility to provide them with a healthy breakfast.
Students who ate breakfast scored an average of 22 percent higher on word-recall tests than those who didn’t, according to a University of Wales-Swansea study.
We all feel better when we start the day with a good meal. The challenge that most face is being pressed for time in the morning, and this is equally true for children and teens as their over-worked parents.The simple solution for this is to go to sleep a bit earlier, and rise a bit earlier to give yourself enough time to eat without rushing.And try to prepare as much as you can the night before.
With our hectic lives, it isn’t always simple to find time to sit down to a breakfast meal, let alone cook it in the first place. Don’t let that discourage you though. If you are in a rush, grab a bowl of whole-wheat cereal topped with some fresh fruit and a little low-fat milk. Or prepare some boiled eggs ahead of time. In the morning, just slice one of them and put it on a bagel for a fast and easy bagel breakfast sandwich.Even if you eat a healthy morning meal every day, it can be tough to get kids fueled up in time for school, childcare, or a day of play. But it’s important to try.
A personal favorite is breakfast smoothies Its quick and easy to put them together, the kids love them and if you pour them into a travel mug you have breakfast to go. Give it a try. Yes a breakfast smoothie is a great option if you don’t like or can eat too much,
It’s important for kids to have breakfast every day, but what they eat in the morning is crucial too. Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar may boost kids’ attention span, concentration, and memory — which they must have to learn in school.
Most of us do not eat enough fruit and vegetables and therefore breakfast is a brilliant opportunity to get a few portions in to count towards your daily-recommended amount.
Eggs are perhaps the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette.
Milk is another form of protein and is often considered a food in itself. It is essential that children drink plenty of milk whilst they are growing up for strong and healthy bones and teeth.
If you choose toast in the morning, try to select wholemeal bread instead of white. White bread is refined and has very little nutrients remaining. Use butter and margarine sparingly and test healthy spread options such as marmite, low-fat cheese or a thin scraping of peanut butter.
The perfect breakfast is rich in whole grains, low in fat and sugar and contains some protein and at least a partial serving of fruits and/or vegetables. That’s the ideal.
I expect eating something is better than nothing. But, if your child’s breakfast bowl is filled with sugary cereal, it’s really not cutting it.
Some healthy breakfast ideas
• Natural yoghurt sweetened with honey and served with chopped apples, cinnamon and nuts
• Fruit smoothies made with whole fruits, nuts or seeds, a carton of yoghurt and some soya milk
• Weetabix served with yoghurt, grated apple and cinnamon
• Wholemeal pitta bread with hard-boiled egg slices and lettuce
• Oatcakes spread with natural nut butter, served with an apple, and a glass of calcium-enriched rice milk.
• Cinnamon toast or eggy bread
• Scrambled eggs on wholemeal toast
• Boiled eggs with wholegrain bread soldiers, and a fresh fruit a smoothie
• Low sugar and salt baked beans served on wholemeal toast
• Soft-boiled egg with brown bread soldiers
• Whole grain waffles topped with fruit and yoghurt or ricotta cheese and cinnamon
• Toasted wholemeal English muffins served with a poached egg and a slice of lean ham
• Wholewheat tortilla wrap topped with one slice of grilled bacon, a little cottage cheese, tomato slices, and served with 100% pure fruit juice.
• Oatmeal (porridge) with blueberries, and a small glass of 100% pure fruit juice.
• Porridge made with soya milk sprinkled with cinnamon
• Fresh fruit salad
• Melon wedges
• Mushroom and fresh herb omelette
• Grilled tomatoes and mushrooms on wholegrain toast, with a side of natural yoghurt and peach slices.
• Brown rice pudding with shredded apples and cinnamon
• Brown rice or barley, cooked the night before, and topped with sliced apple, a sprinkling of cinnamon, and a little milk the following morning.
• Lean ham and tomato toastie made with wholemeal bread
• Prunes with natural yoghurt
• Wholegrain cereal topped with dried apricots, raisins or prunes.
• Toasted wholegrain pitta bread with hummus, raw vegetable sticks, and a side of natural yoghurt and berries.
• Weetabix or other cereal with sliced strawberries, blueberries, blackberries, nuts etc
• Low-sugar cereal, such as Weetabix, with calcium-enriched soy milk, and a small handful of dried fruit, rather than adding sugar.
• Toasted rye bread with low fat soft cheese
• Wholemeal toasted baguette rubbed with garlic and tomato, drizzled with olive oil and sprinkled with sea salt
• Wholemeal bagel with natural nut butter, an orange, and a glass of milk.
• Sardines on wholemeal toast
• Grapefruit halves
• Grilled kippers or mackerel on toast with grilled tomatoes
• Soya milk porridge sprinkled with chopped dates or raisins plus a sprinkling of nutmeg or cinnamon
• Fried mushrooms on wholemeal or rye toast
• Grilled plum tomatoes on toast
• Malt loaf or fruit loaf slices
• Pancakes with mixed fruit salad and yoghurt
• Potato waffles with scrambled eggs
• Flapjacks and yoghurt
• Grilled lean bacon and tomato sandwich
• Toast with honey
• Omelette sandwich – fry some vegetable such as red peppers and mushrooms, add 2 eggs, then heat until cooked through. Prepare a wholegrain pitta with a layer of sliced tomatoes, baby spinach leaves, some grated cheese, and fold the omelette into the pita pocket.
30 Quick Healthy Breakfast Recipes on the go…HERE
Every morning, you’re faced with a choice. You can either take control of time or let time control you. Your number one weapon against a hectic and chaotic morning is breakfast. Others lump breakfast into their never-ending list of things to do. Smart people sit down and relax over a healthy breakfast (even if they can only spare a few minutes) and plan for a successful day. Filled with nutrients, a plan and a cool demeanor, people who eat breakfast are more likely to enjoy their day and to make the best of it. With no breakfast, people can get irritable, restless, and tired. So make time for breakfast — for you and your kids!
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