Why is it so important to eat a balanced breakfast? Studies show that a balanced breakfast is necessary for your brain and body. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.

Importance of balanced breakfast

 

PMID: 30351152

For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and nondairy alternatives. Try to include proteins from foods like coconut yogurts, eggs, nuts and seeds or legumes. Also try to include complex carbohydrates such as whole fruits and vegetables, and whole grains (i.e., oatmeal) that provide fiber and will help you feel full longer.

Association of higher mortality rate when skipping breakfast

 

 

PMID: 31023424

As with any meal, it’s important to focus on your overall diet and not on any one meal in particular. Making sure your breakfast usually contains a vegetable and/or a fruit serving is a great way to make sure that you are getting in enough fruits and vegetables throughout the day.

The main foods that I would recommend limiting in the morning are processed cereals or pastries which contain a lot of added sugars and little nutritional value, as well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.

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*Disclaimer – this is not medical advice

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