We’ve all heard it: breakfast is the most important meal of the day. But is it actually true?
For many of us, “breakfast” means coffee, and one could argue that it feels like the most important part of our day, if not from a nutritional point of view.
Research supporting the importance of breakfast is strongest for children and adolescents: children who eat breakfast perform better at school, have healthier weights and eat more essential nutrients than those who do not.
As for adults, research shows that despite eating more calories daily, people who eat breakfast are less likely to be overweight.
One of the weaknesses of nutrition research is that it is difficult to isolate just one variable and “correlation does not mean causation.”
What this means is that just because two things appear to be related, they do not necessarily cause one another. Is the meal itself the magic bullet or is breakfast a marker for other lifestyle factors that can contribute to healthy body weight –perhaps people who eat breakfast are more affluent or value healthy food?
Other theories are that eating breakfast may reduce your hunger later in the day (although I have had people tell me their experience is the exact opposite). In the body, a prolonged fast can increase your insulin response to food, which may increase fat storage and weight gain. However, skipping breakfast is not likely to slow down your metabolism, as it takes three or four days of starvation before your body starts to adjust its metabolic rate.
Breakfast is a great opportunity to start your day with healthy food (if your breakfast is a double-double and a doughnut, you are likely not doing yourself a favour.)
Breakfast should ideally include some whole grains and fibre and a little protein and fat.
Protein can come from low-fat meat or dairy products, eggs, nuts, seeds and nut butters. Fibre is found in whole grains (like oatmeal), nuts, seeds, vegetables and fruits. If choosing a breakfast cereal, look for one with at least three grams of fibre per serving and less than seven grams of sugar.
Save pastries, baked goods, bacon and sausages for special occasions. Breakfast is most important for children, who by morning have already fasted for eight to twelve hours and need some fuel for their day.
As a parent, the best way to get your children to eat a healthy breakfast is to eat one yourself!