Eating breakfast is important for everyone. It kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. These are only some of the reason we should take our breakfast.
BENEFITS OF A HEALTHY BREAKFAST
Nutritionists advise:
- breakfast should be eaten within two hours of waking
- a healthy breakfast should provide calories in the range of20-35% of your guideline daily allowance (GDA).
- research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.
- People's energy needs vary depending on activity levels and life stage but typically men require more energy than women. Growing children require a lot of energy, as an example boys aged 7-10yrs should consume approx. 1970 kcals per day, and girls aged 7-10yrs should consume approx. 1740 kcals. For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day.
- Breakfast contributes to immediate and long-term nutritional status. Research in children and adolescents has shown that nutrients missed by skipping breakfast are not made up over the day, and breakfast skippers are more likely to fail to meet recommended intake levels of vitamins A, B6, and D, calcium, magnesium, riboflavin, folacin, zinc, phosphorus and iron.6 Some of these nutrients – vitamins A and D, zinc and iron – have also been identified as having a key role in brain development.
Benefits of breakfast on school performance
- memory
- school attendance
- mood
- academic performance
- Brain growth continues well into adolescence and energy and key nutrients from food are vital to this development. Breakfast and cognitive performance studies have demonstrated that children who consume breakfast may have improved ability to learn in the morning school hours as evidenced by improved memory and more accurate performance on mental tasks. Research has also shown that children who consume breakfast are more likely to be alert and content. To date, a more definitive relationship between breakfast and cognitive function has yet to be determined; however, it appears that eating a healthy breakfast can help to fuel a better brain.
Vegetable Omelet
You will need
4 eggs
¼ cup cheddar cheese
1 tbsp chopped parsley
1 cup spinach leaves
½ cup sweet bell pepper
Salt and pepper to taste
Preparation
Beat eggs then add in salt and pepper.
Whisk until frothy.
Heat a skillet over medium heat then pour in egg mixture.
As the egg mixture sets, sprinkle cheese and parsley. Then top with spinach and sweet bell pepper.
Lift and fold an edge of the omelette over the filling.
Banana Pancakes
You will need
2 large eggs
2 cups all-purpose flour
1 ¼ cup low-fat milk
½ cup banana puree
2 tbsp sugar
½ tsp cinnamon
½ tsp nutmeg powder
Preparation
Whisk all ingredients together.
Make sure that there are no lumps but do not over mix.
Heat a large frying pan over medium heat.
Pour in about a quarter of cup of batter onto the frying pan.
Cook each side for about 2 minutes or until the edges start to turn brown.
Serve with maple syrup.
