Breakfast is the most important meal of the day since it provides a foundation for healthy eating. A healthy breakfast should consist of at least three of four food groups, which include fruits and vegetables, dairy, grains and protein. Breakfast also helps individuals have better concentration and productivity throughout the day as well as several other health benefits.
Benefits Mental Health
According to a 2008 study in the "Public Health Nutrition" journal, the carbohydrates and other nutrients consumed during breakfast can aid in mental health. A variety of vitamins and minerals assist in the proper functioning of neurotransmitters that help nerve cells to communicate with each other. Calcium, which is found in milk products commonly consumed during breakfast time, aids in the release of such neurotransmitters that aid in mood, behavior and cognitive function. A lack of such neurotransmitter function can lead to problems concentrating, behavior issues and confusion.
Benefits Weight Loss
Research at Harvard University reports that those individuals who skip breakfast have a fourfold chance of becoming obese. Consumption of high fiber cereals were found to decrease risk of heart disease, stroke and diabetes. These findings can be explained by results from a 2008 study in the "American Journal of Clinical Nutrition," which found that individuals who consumed breakfast ended up consuming less energy dense foods throughout the rest of the day than those who did not consume breakfast.
Provides Physical Energy
According to the Colorado State University Extension, a healthy, adequate breakfast can provide the energy needed to get through the day's workout as well as provide the minerals, such as calcium and iron, needed to sustain overall physical health. Individuals should consume approximately 500 or more calories during breakfast, consisting of healthy carbohydrates such as whole-grain cereal, granola, milk and fruit.
Facilitates Healthy Eating
A 2008 study reported in the "Nutrition Research" journal, showed that consuming cereal at breakfast time provided more nutrients such as iron, folic acid and zinc and less sodium, sugar and cholesterol than other breakfast foods. In addition, consuming cereal showed to increase milk consumption, thus increasing calcium intake of individuals. This study also showed that individuals who consumed cereal during breakfast had an increased intake of fiber and carbohydrates, and less intake of fats throughout the day.
Decreases Risk of Chronic Disease
According to an article from the Mayo Clinic, eating a healthy breakfast can help individuals consume more vitamins and minerals, as well as less fat and cholesterol. In turn, breakfast can reduce cholesterol levels in individuals and decrease risk of heart disease.
References
- Mayo Clinic: Healthy breakfast: The best way to start the day
- "Nutrition Research"; Consumption of breakfast cereal is associated with positive health outcomes: evidence from the National Heart, Lung, and Blood Institute Growth and Health Study; Albertson, A.M., et al; November 2008
- "Public Health Nutrition"; A good-quality breakfast is associated with better mental health; O'Sullivan, T.A., et al; 2009
- "American Journal of Clinical Nutrition"; Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999--2004; Kant, A.K., et al; November 2008
- Harvard Health: Harvard Medical School: Weight loss and breakfast : Breakfast benefits health and can aid in weight loss
- Colorado State University Extension: Nutrition for the Athlete
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