Why breakfast is the most important meal of the day

This probably isn’t news to you – the chances are you’ll have heard many people say that breakfast is the most important meal of the day. But for a lot of my clients, busy lifestyles and hectic jobs mean that breakfast can often fall by the wayside as they juggle their morning routines before rushing off to get to the office on time.

However, making time for a healthy balanced breakfast is really important. And if anything more than a quick coffee on route to work seems impossible to you, I’m here to tell you that there are ways to make it easier for yourself! But first, why it’s so important to have breakfast and what kind of foods should you be aiming to eat?

Why is breakfast so important?

It gives you energy - coffee alone is not enough to power you through the day - your body needs fuel to produce energy, especially if you haven’t eaten since the night before. If you find that you’re susceptible to a mid-morning slump and lacking in energy before lunch, a solid breakfast can really help to keep you going. Aim for a breakfast that is high in fat and protein but low in carbohydrates (including complex carbs) to keep you energised and satiated until lunchtime.

It helps you to focus - we all want to be alert when we begin our mornings, and our brains need carbohydrates to function well! Focus requires energy, and energy comes from fuelling your body properly.

It can be useful for weight management - studies show that those who eat breakfast are less likely to be overweight. While this may seem counterintuitive, a healthy breakfast will keep your blood sugar in check, reducing cravings for sugary foods and preventing you from overeating later in the day. So you’re more likely to make healthier choices, and be able to satisfy your appetite without turning to energy dense foods.

It’s good for your heart - studies have shown that skipping breakfast and eating out of sync with your circadian rhythm is associated with disrupted clock gene expression, which can lead to cardiovascular complications in Type 2 Diabetes (T2D). Skipping breakfast has also been associated with high blood pressure, higher levels of LDL (‘bad’) cholesterol and an increased stroke risk.

Is skipping breakfast always bad?

We’ve covered some important reasons why breakfast is good for you, but you may still be wondering about the benefits of intermittent fasting (reducing your timeframe for eating, which often means not eating until later in the day aka skipping breakfast).

The reported benefits of intermittent fasting are wide ranging and include improved cognitive function, a reduced risk of cardiovascular disease and help controlling diabetes. However, the idea behind intermittent fasting is not to skip breakfast - it’s to eat within a smaller time window.

Research shows that skipping dinner instead of breakfast may be a better strategy when intermittent fasting, as skipping breakfast can reduce morning cortisol levels (needed for alertness), which is linked to poor cardio-metabolic outcomes.

It’s also important to note that intermittent fasting isn’t for everyone. Many people, particularly women, may find that intermittent fasting results in an increase in hormonal problems due to the stress it puts on the body.

Ultimately the message is quite simple - intermittent fasting isn’t about cutting out breakfast. Your first meal of the day is the most important and it’s essential that it contains plenty of fibre, protein and healthy fats to keep your body performing optimally. For some people, eating breakfast later in the day is preferable, and that’s fine as long as it’s a balanced full meal and not a handful of biscuits!

What counts as a nutritious breakfast?

Sadly, mass marketing portrays cereals which are high in sugar and simple carbohydrates as the go-to breakfast foods. While they’re quick and convenient, they’re also severely lacking in nutritional value, and their high sugar content frequently lead to dips in blood sugar throughout the morning (and consequently increased cravings and overeating later in the day).

Structure your breakfast to include higher amounts of protein and fat with lower amounts of carbohydrate. Getting plenty of vitamins, nutrients and fibre in the mornings will help set you up well and provide your body with the nutrition it needs to perform optimally so that you feel energised and ready to take on the day.

Some examples of balanced healthy breakfasts include:

·         Eggs on sourdough toast with tomatoes, spinach and mushrooms

·         Porridge with berries, seeds and nut butter (add in some protein powder too if you wish)

·         Greek yogurt with berries and homemade (low sugar) seed granola

·         Smoothies (include protein powder, spinach and berries for extra nutrition)

·         Eggs and avocado on toast

·         Vegetable omelette

·         Overnight oats (add protein powder or chia / flax seeds for a protein boost)

·         Scrambled egg with mackerel

·         Leftovers from last night’s dinner