Breakfast

What is Breakfast?

• Definition: Breakfast is the first meal of the day, eaten in the morning after a night of fasting.
• Importance:
  • Provides energy and raises blood sugar levels.
  • Rehydrates the body without fluids after an overnight period.
  • Stimulates the metabolism.
  • Helps prevent high-calorie mid-morning snacks.
  • Improves concentration and prevents tiredness.

Benefits of Eating a Healthy Breakfast

1. Gives energy for daily activities.
2. Aids in concentration and academic performance.
3. Prevents overeating later in the day by reducing hunger.
4. Improves overall mood and productivity.

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Guidelines for Planning a Healthy Breakfast

1. Plan Ahead: Set up for breakfast the night before to avoid rushing.
2. Eat Early: Ensure that breakfast is not skipped, as it's critical for starting the day.
3. Balance Food Groups: Include foods from all four main food groups in the food pyramid:

• Vegetables and Fruits: Fresh fruits, smoothies, vegetable juices.
• Cereals and Bread: Wholemeal options like porridge, granola, Weetabix.
• Dairy: Milk, yoghurt, cheese.
• Proteins: Eggs, nuts, beans, or lean meats.

4. Include Fluids: Drink water or juices to rehydrate after the night.
5. Avoid High Sugar Options: Minimize sugary cereals and spreads to keep the meal nutritious.

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Examples of Breakfast Foods

• Vegetables, Salad, and Fruit:
  • Options: Fresh fruits (e.g., apples, bananas), smoothies, fruit salads.
• Cereals and Bread:
  • Options: Porridge, granola, wholemeal bread, Weetabix, pancakes.
• Milk, Yogurt, and Cheese:
  • Options: Milk on its own or in lattes, yoghurt with cereals, cream cheese on bagels.
• Meat, Poultry, and Eggs:
  • Options: Boiled or scrambled eggs, baked beans, lean sausage slices.
• Fats, Spreads, and Oils:
  • Use sparingly. Examples include low-fat dairy spreads or marmalade.

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Tips for Incorporating a Healthy Breakfast Routine

1. Set an alarm earlier if time is a constraint.
2. Prepare portable options like smoothies or breakfast bars for busy mornings.
3. Experiment with healthy recipes to make breakfast enjoyable (e.g., avocado toast).