Breakfast Does Every Body Good!

In the rush to get started with our days, many of us skip breakfast. Yet it makes sense to fill your "empty tank" after a long night without food. Breakfast has been proven to be the most important meal of the day – and taking time for a morning meal has a long list of benefits.

When we eat, our body experiences a thermic effect – we burn calories just by digesting and absorbing the nutrients in our food. If you get up at 7 am and don't eat your first meal until noon, that's 5 hours during which your body has slowed down the burning of calories. Eating in the morning, and every 3 - 4 hours afterwards will keep your body burning fuel efficiently. This also helps maintain a healthy weight.

Studies show that those people that eat breakfast also:

• Get more of the essential vitamins and minerals;
  
• Get more bone-building calcium (mainly through milk or other dairy products) throughout the day;
  
• Maintain a healthy weight and have half the risk of developing obesity and insulin resistance;
  
• Eat less high fat and high sugar foods later in the day;
  
• Are less likely to overeat or snack in the evening;
  
• Have lower cholesterol levels and reduced risk of heart disease; and
  
• Are more likely to live long and healthy lives.
  

What is breakfast?

Breakfast can be any combination of foods, liquid or solid, that provides carbohydrates , protein and a little fat. It should provide about 20-25% of your daily energy needs – around 400 calories – more if you are very active.

What does that mean in terms of food?

Breakfast can be anything you like to eat – leftover pizza, a fruit smoothie and muffin, whole grain cereal with fruit and low fat milk, rice with chicken and vegetables, or tortillas and beans with salsa and a glass of milk. The choice is up to you.

There are good reasons to include something from all food groups – protein (milk and alternatives / meat and alternatives), whole grains, and vegetables and fruit. Here’s why:

• Proteins from milk, yogurt, cheese, eggs, peanut butter and nuts keep us alert, responsive, calm and focused.
  
• Whole grain products such as multigrain toast or a bowl of oatmeal are high in fibre. High fibre foods fill you up on fewer calories, help to lower bad cholesterol levels and ward off hunger pangs.
  
• Vegetables and fruit also offer fibre, along with literally thousands of nutrients to help keep your brain and body fuelled for the day ahead.

For more healthy breakfast ideas, check out Easy to Make Breakfasts .

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide