The Most important meal of the day – Breakfast

We have all heard the saying…

Breakfast is the most important meal of the day

but why is it so important that we eat breakfast and what should we be having for breakfast?

Breakfast provides the body and brain with fuel after your overnight fast (also known as sleep) hence the name break-fast!  Without breakfast you are effectively running on empty.

Often, when we don’t have breakfast we spend the day stumbling around in a fog, fighting off a headache or just not being in the greatest mood. Some people skip breakfast in an effort to lose weight but this can actually have the opposite effect.

Eating breakfast increases your metabolic rate (how fast you burn calories) and kick starts your body into gear, telling it what to expect the rest of the day. If your body didn’t get any morning fuel, it tries to hold onto the afternoon meal as long as possible — instead of burning it right away. Nutritionists advise that breakfast should be eaten within two hours of waking. Breakfast is also a great time to eat together as a family when possible.

Think you don’t have time?

Short on time? Eating a wholesome, nutritious breakfast will probably save you time in the long run. By recharging the brain and body, you’ll be more efficient in just about everything you do.


The NHS says

“Eating breakfast has long-term health benefits.  It can reduce obesity, high blood pressure, heart disease and diabetes.”


Kidshealth.org says the following:

In general, kids and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day. Without breakfast, people can get irritable, restless, and tired. So make time for breakfast — for you and your kids!

There has been some research that says that breakfast is not absolutely necessary for certain groups of people but one things everyone agrees on is that kids, who are constantly growing, cannot afford to miss this meal.

What should I be eating for breakfast?

Everyone will have a different answer for this, even the experts say different things which can be quite confusing.

Nutritionist and Author, Ruth Frechman, says the following:

The portion sizes will depend on your age, activity and diet goals but as a general guideline your “plate” should consist of about 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables

She also emphasizes the importance of eating breakfast, but recommends waiting until you’re legitimately hungry to break bread.

“If you force yourself to eat at 7 a.m. when you’re not hungry, chances are you are going to gain weight.”

Some items you may wish to include in your breakfast:

  • Eggs
  • Whole-grain bread, cereal, or oatmeal
  • Peanut butter
  • Fruit
  • Yoghurt
  • Fruit Juice
  • Rooibos Tea


A smoothie makes a complete, on-the-go meal. You can add a base of yogurt for protein and fresh or frozen fruit, like strawberries, for sweetness. If you don’t like eating your vegetables with dinner, this blended drink is an easy way to cram greens like spinach or kale into your diet.

Do you eat breakfast everyday? Tell us in the comment box below.

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