Breakfast - the Most Important Meal of the Day


by Julia Jenkins, Registered Dietitian

"Breakfast like a King, Lunch like a Prince and Dine like a Pauper." It's a well-known phrase, but do you follow it? Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no gas!

We advise our patients that:

  1. Breakfast should be eaten within two hours of waking.
  2. A healthy breakfast should provide 20-35% of your Recommended Daily Allowances (RDAs). 
Research shows:
  1. That if we miss essential nutrients like calcium, iron, B vitamins, protein and fiber at breakfast, we are less likely to consume them later in the day. 
  2. Those who eat breakfast are less likely to be overweight and less likely to reach for high sugar and fatty snacks mid- morning.  
  3. Eating breakfast can improve memory and concentration levels.
  4. Make us happier as it improves mood and lowers stress levels.
  5. Children may have better behavior and improved grades.
Our brain needs energy to work. Its long term health benefits like reducing obesity, high blood pressure, heart disease, and diabetes are worth taking the time to grab a healthy meal in the morning.

Here are some great recipes to try out for breakfast:
Peanut Butter Banana Smoothie
Overnight Oatmeal

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