Some people don’t like eating breakfast. It’s too early; there’s not enough time;
or they just don’t feel hungry yet. But breakfast is a very important meal and one
that everyone should try to fit into their daily routine.
Although all three traditional meals play a significant role in supplying essential
nutrients, nutritionists often cite breakfast as the day’s most important meal and
the very foundation of healthy eating.
Despite this recommendation, many people routinely skip breakfast.
According to the 1995 National Nutrition Survey, nearly one in four adult
Australians regularly skips breakfast. Other studies show that eating habits
developed during childhood can last a lifetime. Children who tend to skip breakfast
will most likely carry the habit into adulthood.
Why you should eat breakfast
Research over the past 30 years confirms the value of “breaking your fast”
in the morning.
‘Studies show that people who eat breakfast have improved strength and
endurance in the late morning, along with a more positive attitude toward school
or work.’
It has also been demonstrated that sustained mental work requires a large
turnover of glucose and its metabolic products in the brain. Breakfast helps
replenish this blood glucose, the brain’s main source of energy, after the night-long
fast. This is important since the brain itself stores no reserves of glucose.
Eating breakfast also stimulates the metabolism, which may slow down overnight.
Regular breakfast eaters have better diets overall, especially those aged over 65.
Eating breakfast regularly is associated with better health, and with reduced
mortality in the elderly. Research studies indicate that high-energy breakfasts and
cereal consumption are associated with lower cholesterol levels and improved blood vitamin concentrations in adults. And regular breakfast eaters are more likely to
rate their health as excellent or good than those who skip breakfast.
Breakfast and performance
A proper breakfast can help set you up for the day. Research shows that
missing breakfast over an extended period of time can affect behaviour and
performance at work and school.
Studies worldwide have shown that missing breakfast can have an adverse
effect on physical and mental performance in the late morning hours, and has
even been found to increase the chances of factory accidents. Intakes of vitamins
and minerals missed when breakfast is skipped are not fully made up in later
meals and snacks. So breakfast “skippers” risk missing out on recommended dietary amounts of vitamins and minerals, particularly iron and calcium.
There are many findings to support the hypothesis that children who go to school
hungry cannot perform well, and some individual schools and community
organisations are acting on this message. Through “breakfast clubs”
(run in some schools but often coordinated by community organisations), the basics
of a filling and nutritious breakfast are made available to give children a head start
for the day.
People skip breakfast for a variety of reasons. Lack of time is commonly cited as
a reason, and breakfast skippers are more inclined to miss breakfast as a way to
control or reduce their weight—a strategy which studies show is not successful.
What we eat for breakfast
The typical Aussie breakfast is based on cereals, bread & spreads, milk and fruit,
with fewer than 10% of adult Australians choosing a cooked breakfast.
Men and women eat similar breakfasts, with food intake for women being slightly
less than for men.
More than three-quarters of adults make cereal part of their regular breakfast,
with around 70% adding some dairy produce (yoghurt, cheese and milk or
alternatives such as soy drink).
Breakfast tips
With the wonderful array of packaged and fresh foods available to us, a nutritious, enjoyable and convenient breakfast can take many forms.
The following menu suggestions will help you find a breakfast that’s right for
your lifestyle, without compromising on nutrition.
While you’re getting ready… Pop some multigrain bread in the toaster and boil
a couple of eggs while you’re getting dressed. Microwave a bowl of instant
porridge as you pack your bag. Or grill some cheese over an English muffin as
you finish that last-minute homework!
No time? Build a breakfast around foods that are ready to eat or require
little preparation. Take advantage of our high quality fresh and canned fruits, milk, yoghurt, cheese, ready-to-eat cold cereals and breakfast bars.
Why not make your breakfast and lunch the night before?
Make it to go. Pack a bag of dried fruits and nuts and a bottle of fruit or
vegetable juice, or wrap up some sticks of celery stuffed with peanut butter
or a meat or cheese spread.
Dress up cereals. Make your own muesli, adding dried fruits, shaved coconut
or whatever you fancy. Top plain cereals with fruit and yoghurt, or stir chopped
nuts such as peanuts, hazelnuts or walnuts into porridge.
Not hungry? Drink milk, fruit or vegetable juice or whizz up a tasty and
colourful smoothie using milk and fresh, canned or frozen fruit. Something is
better than nothing and you can have a sandwich, roll or muffin or some cheese and crackers later in the morning.
Make breakfast fun. Shake up some instant pancakes or pikelets.
Ask your children to plan and prepare a family weekend breakfast.
Why not turn simple ingredients into glamorous eggs Benedict with a packaged sauce?
Don’t skip if you’re on a diet. There’s no evidence that skipping meals will help
you lose weight. In fact, studies show that eating breakfast can “kick start” the metabolism. Most people who skip breakfast tend to eat more later in the day,
and some even select higher-calorie foods than those who eat breakfast.