The old phrase breakfast is the most important meal of the day actually has some truth in it.
Eating a nutritious breakfast is essential for a healthy diet. Studies show that eating breakfast prepares you for the day ahead both mentally and physically.
Research shows that eating first thing in the morning helps to stabilise blood sugar levels, which control appetite and energy.
Skipping breakfast can lead to tiredness, lack of concentration and poor performance at work or school. It also means that you are more likely to snack on unhealthy foods such as chocolate or crisps before lunch.
If you are trying to lose weight, skipping breakfast doesn't actually help. This is because of your metabolism. Your metabolic rate is the amount of energy your body uses when you are resting. Breakfast gives your metabolism a kick start. Not eating breakfast will cause your metabolism to be sluggish and you will store more fat.
Eating breakfast also has long term health benefits. It can reduce the risk of obesity, high blood pressure, heart disease and diabetes.
Eating a nutritious breakfast is essential for a healthy diet. Studies show that eating breakfast prepares you for the day ahead both mentally and physically.
Research shows that eating first thing in the morning helps to stabilise blood sugar levels, which control appetite and energy.
Skipping breakfast can lead to tiredness, lack of concentration and poor performance at work or school. It also means that you are more likely to snack on unhealthy foods such as chocolate or crisps before lunch.
If you are trying to lose weight, skipping breakfast doesn't actually help. This is because of your metabolism. Your metabolic rate is the amount of energy your body uses when you are resting. Breakfast gives your metabolism a kick start. Not eating breakfast will cause your metabolism to be sluggish and you will store more fat.
Eating breakfast also has long term health benefits. It can reduce the risk of obesity, high blood pressure, heart disease and diabetes.
What is a healthy breakfast?
Eating a light breakfast is the best way to start your day.
Starchy foods
Breakfast should include starchy food as this provides us with energy. Foods such as bread (preferably wholemeal) or wholegrain cereal are a great start to the day as they provide a slow release of energy.
You could also try toasted teacakes or slices of malt loaf for a tasty and healthy option. Serve with low fat spreads. Starchy foods like this will fill you up and keep you going until lunch.
Cereal
Porridge is ideal as it is a wholegrain cereal which is also high in fibre. Making it with semi-skimmed milk will boost your intake of calcium which is good for your bones and teeth.
Low sugar and low fat breakfast cereals are great too as they provide important vitamins and minerals.
Serve with skimmed or semi-skimmed milk. Or why not try soya milk. Compared to full fat cows milk, soya milk has a lower fat content, a lower proportion of saturated fat and no cholesterol. It is also a good source of protein. Soya milk is suitable for vegans and people with cows milk protein and lactose intolerance.
You could add a handful of dried fruit to porridge or cereal to sweeten it rather than using sugar. These will count towards your five a day. Try dried fruit such as apricot, raisins or sultanas.
Low fat yoghurts and fromage frais are a tasty treat at the breakfast table as well as a healthy choice.
Aim for your 5-a-day
Eating fruit for breakfast is great for you as it helps towards your five portions of fruit and vegetables a day. You could have an apple, banana, orange, grapefruit, mango, plum, small portion of grapes or a satsuma.
What to drink
Don't forget to drink fruit juice as this will also help towards your five a day and is a tasty, healthier alternative to caffeine loaded coffee or tea. Choose 100% fruit juice, rather than sugary fruit flavoured drinks. However, it's important to remember that however much fruit juice you drink, it only counts as a maximum of one fruit and vegetable portion a day.
Alternatively, drink water with your breakfast. The recommended daily amount (RDA) of water is approximately 1.2 litres (between 6-8 glasses). Having a glass of water with your breakfast will help count towards your RDA.
Smoothies are another great way to start your day. Simply put your favourite fruits into a food processor and blend into a puree. Add milk, water or yoghurt. This breakfast choice is quick, tasty and good for you.
Eating a light breakfast is the best way to start your day.
Starchy foods
Breakfast should include starchy food as this provides us with energy. Foods such as bread (preferably wholemeal) or wholegrain cereal are a great start to the day as they provide a slow release of energy.
You could also try toasted teacakes or slices of malt loaf for a tasty and healthy option. Serve with low fat spreads. Starchy foods like this will fill you up and keep you going until lunch.
Cereal
Porridge is ideal as it is a wholegrain cereal which is also high in fibre. Making it with semi-skimmed milk will boost your intake of calcium which is good for your bones and teeth.
Low sugar and low fat breakfast cereals are great too as they provide important vitamins and minerals.
Serve with skimmed or semi-skimmed milk. Or why not try soya milk. Compared to full fat cows milk, soya milk has a lower fat content, a lower proportion of saturated fat and no cholesterol. It is also a good source of protein. Soya milk is suitable for vegans and people with cows milk protein and lactose intolerance.
You could add a handful of dried fruit to porridge or cereal to sweeten it rather than using sugar. These will count towards your five a day. Try dried fruit such as apricot, raisins or sultanas.
Low fat yoghurts and fromage frais are a tasty treat at the breakfast table as well as a healthy choice.
Aim for your 5-a-day
Eating fruit for breakfast is great for you as it helps towards your five portions of fruit and vegetables a day. You could have an apple, banana, orange, grapefruit, mango, plum, small portion of grapes or a satsuma.
What to drink
Don't forget to drink fruit juice as this will also help towards your five a day and is a tasty, healthier alternative to caffeine loaded coffee or tea. Choose 100% fruit juice, rather than sugary fruit flavoured drinks. However, it's important to remember that however much fruit juice you drink, it only counts as a maximum of one fruit and vegetable portion a day.
Alternatively, drink water with your breakfast. The recommended daily amount (RDA) of water is approximately 1.2 litres (between 6-8 glasses). Having a glass of water with your breakfast will help count towards your RDA.
Smoothies are another great way to start your day. Simply put your favourite fruits into a food processor and blend into a puree. Add milk, water or yoghurt. This breakfast choice is quick, tasty and good for you.
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