Articles
The Importance of Breakfast
Many studies have shown that people who skip breakfast are
more likely to gain weight compared to those who eat it.
A healthy breakfast should include fiber, whole carbohydrates, and protein to
energize the body and reduce hunger later in the day.
Whole grains and their derivatives—like whole wheat bread,
whole grain breakfast cereals, and oats—are rich carbohydrate sources.
Despite numerous recommendations to eat breakfast, many
still skip it due to:
- A
desire to lose weight
- Lack
of time in the morning
However, breakfast is critical for a healthy lifestyle—for
children, adults, and seniors—for the following reasons:
Why Is Breakfast So Important?
- It
jumpstarts the body’s metabolic and biological processes after a long
fasting period.
- Studies
confirm that eating breakfast is key to maintaining a healthy weight, as
it increases satiety and improves metabolic efficiency.
- For
children, breakfast plays a major role in academic performance. It
improves:
- Test
scores
- Memory
and language skills
- Problem-solving
abilities, especially in math
Children who eat breakfast daily tend to have healthier body
weights. Claims that breakfast leads to weight gain in children are simply
myths.
⚠ Unfortunately, over 30% of
children skip breakfast, and this rate increases during adolescence,
meaning many children go without food for over 15 hours each day.
Healthy Breakfast Options
1. Eggs
- Recommended:
3 eggs per week, preferably boiled to reduce calories.
- New
research shows that dietary cholesterol from eggs doesn't significantly
raise blood cholesterol.
- People
who eat eggs for breakfast often have healthier weights.
- Ensure
eggs are fully cooked to kill harmful bacteria like Salmonella.
2. Milk and Dairy Products
- Especially
vital for children and women as they provide protein and calcium.
- Examples:
low-fat or fat-free milk, yogurt, cheese, and labneh.
3. Fruits and Vegetables
- Add
essential fiber and vitamins to the meal.
If You Skip Breakfast Due to Weight Concerns:
Remember, breakfast is a key meal in any healthy diet
plan.
There’s no scientific evidence that skipping breakfast leads to weight loss.
Opt for low-fat, nutrient-rich choices that support a healthy weight.
If You Skip Breakfast Due to Lack of Time:
You can prep your meal the night before!
Make a sandwich, pack vegetables and fruits, and eat on the go.
If Your Kids Don’t Eat What You Prepare, Try These Tips:
- Be
a role model: Kids copy their parents’ habits.
- Prepare
food the night before.
- Let
them choose their own cereal.
- Make
breakfast fun and visually appealing:
- Use
cookie cutters to shape toast, cheese, or veggies.
- Decorate
sandwiches with labneh and colorful veggies.
- Make
cute faces using sliced cucumber and cheese cubes.
- Serve
milk in their favorite cup, flavored with cocoa or vanilla if needed.
Examples of Healthy Breakfast Meals:
- Whole
wheat bread with labneh or cheese + tomato and cucumber
- Whole
grain cereal with a cup of milk + a banana or dried fruits (dates,
raisins)
- Whole
wheat bread + boiled egg + vegetables + yogurt
- Oatmeal
with milk and banana
- Whole
wheat toast with low-fat cheese or turkey breast or labneh
- Scrambled
eggs with veggies/herbs + brown bread + a fruit piece
- Fava
beans or hummus + veggie sticks (cucumber, carrots, celery)
- Milkshake
with honey and fresh fruit (like strawberries or bananas)
- Whole
grain pancakes with peanut butter + banana or any fruit
References:
- Spence, C. (2017). Breakfast: The most important meal of the day? International Journal of Gastronomy and Food Science, 8, 1–6. doi:10.1016/j.ijgfs.2017.01.003
- Lemos, B. S., Medina-Vera, I., Blesso, C. N., & Fernandez, M. L. (2018). Intake of 3 Eggs per Day When Compared to a Choline Bitartrate Supplement, Downregulates Cholesterol Synthesis without Changing the LDL/HDL Ratio. Nutrients, 10(2), 258. https://doi.org/10.3390/nu10020258
- Kim, J., & Campbell, W. (2018). Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies. Nutrients, 10(9), 1272. doi:10.3390/nu10091272
- Rampersaud, G. C. (2009). Benefits of Breakfast for Children and Adolescents: Update and Recommendations for Practitioners. American Journal of Lifestyle Medicine, 3(2), 86–103. https://doi.org/10.1177/1559827608327219