November 9, 2004 

Breakfast is a great way to start your day. Recent studies have shown people who regularly eat breakfast enjoy a more positive attitude, are slimmer and concentrate better. Eating breakfast, especially one high in dietary fibre, is a great strategy to stave off hunger pangs and control food intake mid morning and at lunchtime. Smart breakfast choices also help to ensure consumption of the recommended quantities of some essential nutrients. The most common reasons given for not eating breakfast are no appetite and no time, so this article offers a summary of the multiple reasons why it's such a good idea to include breakfast in your early morning routine and some tips to ensure eating breakfast really does kick start your day...

Breakfast is Brain Food

Studies have demonstrated that eating breakfast is associated with an improvement in mental performance; more specifically starting the day with a light meal has a positive impact on alertness, concentration, and helps to establish a positive attitude towards school studies, workplace tasks and other activities. This is hardly surprising, given breakfast, especially carbohydrate-based breakfasts boost brain glucose levels, and micronutrients, such as B vitamins commonly added to breakfast cereals are also know to have a positive effect on brain function.

The strong evidence that children and teenagers who eat a breakfast rich in complex carbohydrates are significantly better able to concentrate and problem solve, has led to a number of schools setting up breakfast clubs which provide both childcare and food for children before the school day begins.

Breakfast Eaters are Slimmer

AFIC's own research in collaboration with four universities in the Asia region found that young people aged 10-12 who reported eating breakfast regularly were less likely to be overweight or obese than those who regularly skipped breakfast (for more details see Food Facts Asia Issue 16).

Many other studies have also found a direct link between breakfast consumption and weight management. For example a US study published in the Journal of Obesity Research in 2002, reported that 80% of the 3,000+ study volunteers, who successfully lost excess body weight and then maintained a healthy weight, regularly ate breakfast.

Breakfast - a Benefit for all Age Groups

Surveys have found that children and adults who regularly eat breakfast have higher intakes of some vitamins and minerals - including iron; calcium; magnesium; zinc; the B vitamins, riboflavin and folate; as well as vitamins A and D.

Skipping breakfast becomes more common with age, with around one third of adults not eating anything within the first hour after getting up in the morning. However, those who skip breakfast are more likely to be ravenously hungry mid-morning and eat more calories and more fat during the course of the day than those who eat breakfast. Because parents and care givers are such influential role models for their children's long-term eating habits; there are clearly two good reasons for parents to establish the breakfast habit - it's  good for both their own health and their children's health!

Make it Easy

One of the most common reasons given for skipping breakfast is 'lack of time'. The morning rush to get out of the house on time is a common feature in so many busy lives nowadays. This time pressure combined with assumptions that a nutritious breakfast will take time to prepare and eat, is a common reason why breakfast may disappear from the morning routine.

Another very common reason given for missing breakfast is 'lack of appetite.' Normally night time is the longest period in the daily routine when no food or drink is consumed, and yet despite this, many report not wanting to eat in the early morning. If you want to re-establish the breakfast habit, but 'no appetite' is the obstacle, start with something small, and easy, and concentrate first on making it part of the morning routine. Something is better than nothing.

One solution to both of these challenges is to plan ahead, and choose foods which seem most appealing in the early part of the day, and then ensure they are on hand and ready in the morning, or why not consider getting up just 10 minutes earlier in the morning?

Also, think beyond cooked and elaborate traditional breakfasts, and choose foods from the starchy cereals and grains; high calcium; fruit and vegetable food groups: Quick, cold dishes such as breakfast cereal and dairy or soy milk or breakfast bars with a carton of juice or milk; pots of yoghurt, fresh or dried fruit; rice crackers with a sweet or savoury spread, buns or other lower fat bakery goods offer easy grab-and-go options, that can be eaten on the way to work or school if necessary.  If picking up food after leaving the house, try to avoid fried foods and aim to include some fresh fruit or vegetables; for example grilled fish with vegetables instead of fried rice, an omelette stuffed with finely chopped vegetables or a carton of juice with a muesli bar.

Think Low Fat, High fibre

High fibre foods are good for the digestive system and good for weight control. To maximise the dietary fibre content of the first meal of the day, choose cereal dishes that are wholegrain and/or are based on barley, wheat or oats; also look for foods that contain at 3-5 grammes of dietary fibre per serving. Another option is to add a spoonful of bran to your morning bowl of congee or breakfast cereal.

For those who prefer a protein-based meal such as fish or eggs, choose grilled or broiled, instead of fried, and why not supplement with a portion of fruit or vegetables?

Plan Ahead

If you want to establish the breakfast habit, or improve the nutritional quality of current breakfast fare, the key to success may be to make advance preparations, by getting as much prepared as possible the night before, and then build a few minutes into the morning routine to actually enjoy the items chosen. Making wise and nutritious choices at the start of your day, can set you on the right track for the rest of the day ahead!

Further Reading