We’ve all heard that breakfast is the most important meal of the day, but what makes this meal so crucial and how is breakfast different from other meals? As students, we often skip breakfast because we’re late for class, too tired to make breakfast, or we just can’t find anything we like to eat in the morning. A study by the NPD Group found that among the young adults group (18-34 years old), 28 per cent of males and 18 per cent of females skipped breakfast. Our age group is known to skip breakfast the most, since we lead such busy lives and often place other priorities over our health. The consequences of this may be greater than we think.
Think about it this way: when the body is in a sleep state, it is under stress, because it is fasting and has to use stored energy to keep maintaining bodily functions. That stressful state of fasting continues when you skip breakfast, meaning that metabolism is disrupted and the body is actually working harder to ensure that daily functions can be performed. In the short term, skipping breakfast might be the reason for having a hard time concentrating, lower academic performance, moodiness, weight gain, fatigue, and food cravings. In the long term, this kind of stress on the body can cause serious health problems such as obesity, heart disease, and diabetes, among others.
What breakfast does is restore glucose levels, which is the essential carbohydrate needed for energy and proper brain function. The more energy the brain has, the better it can perform and the easier it is for us to feel energized, even early in the morning. Many studies have also shown that breakfast eaters tend to weigh less than breakfast skippers because breakfast is said to reduce hunger throughout the day and help people make better food choices at other meals. Moreover, those who skip breakfast also tend to eat more later in the day, which can also contribute to weight gain. So, if you find yourself snacking frequently during the day and craving foods high in fat and sugar, this could be attributed to the consequences of skipping breakfast and the brain craving energy to fuel itself.
Now that we’ve established that eating breakfast is a crucial part of our daily routine, does what we eat for breakfast make a difference, or is it more important that we eat something? While some breakfast is better than no breakfast, it is also important to ensure that your breakfast is nutrient-dense and that you are starting the day in a healthy way. Of course, doughnuts and coffee sound delicious, but they will not provide the lasting energy that you need to help you through the day and you will feel tired again within an hour of your breakfast. The goal is to have a breakfast that combines good carbs, fiber, protein and some fat to give you an energy boost that will last throughout the day.
A great idea for breakfast is whole-grain toast with avocado and scrambled egg. This combines whole grains, which will give you the immediate energy you need to kick-start your day, with protein and healthy fats, which will give you lasting energy. Other great breakfast options are oatmeal with fruits, yogurt with granola and fruits, toast with peanut butter and banana, an omelet with veggies, or a smoothie with yogurt or milk and your fruits of choice. Another important pointer is to ensure that you include a drink with your breakfast to keep your body hydrated. This can be a glass of water, milk, tea, or fruit juice.
The bottom line is this: how you start your day determines how you feel and perform throughout the day and contributes to your overall health. To ensure you start your day right, set your alarm for 15 minutes earlier, plan ahead, and most importantly, have fun with what you eat. Choose foods that you enjoy and try new things. This will make a huge difference in your day and will make you feel energized and happier. Even if you are running late, make sure you have something with you that you can eat on your way to class, like fruit or yogurt and granola, or get breakfast on the way, or as soon as you get to campus.