YES, your mother was right! Breakfast really is the most important meal of the day. Not only does it give you energy to start the day, but breakfast is linked to many health benefits, including boosting the metabolism, weight control and improved overall performance throughout the day.We’ve all heard, time and time again, that breakfast is the most important meal, but to make this meal top priority can sometimes seem like an impossible task.

Some top excuses are: Difficulty finding time during our chaotic morning schedules and not feeling hungry during the morning hours. But these are simply excuses. If you want to live a healthier lifestyle, you need to make a commitment, and prepare your meals ahead of time.

Eating breakfast is important for adults and for everyone, especially children.
During my early years of teaching primary school-age children, I could always easily tell when my students hadn’t had that important meal.
According to a study done by the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, and have better concentration, problem-solving skills and eye-hand coordination.

Studies also show that eating a healthy breakfast can help give you:
1. A more nutritionally complete diet, higher in nutrients, vitamins and minerals.
2. Improved concentration and performance in the classroom and Boardroom.
3. More strength and endurance to engage in physical activity.
4. Lower cholesterol levels

BREAKFAST BENEFITS
Weight control and metabolism: I recently discovered this to be so true. I made having breakfast my Number One priority meal, and it became much easier to maintain my weight. Many studies, in both adults and children, have shown this as well. Persons who eat breakfast tend to maintain or weigh less than breakfast skippers. Why? One theory suggests that eating a healthy breakfast can reduce hunger and help people make better food choices at other mealtimes. While you may think you can save calories by skipping breakfast, this is not an effective strategy. Typically, hunger will eventually get the best of breakfast skippers, and they will eat more at lunch and throughout the day.
Some theories also suggest eating breakfast can prolong your life, improve your mood, and jump-start your metabolism. This metabolic boost can also help you avoid weight gain.

Alertness and stress: Studies have found that eating breakfast may enhance memory, improve cognitive ability and help increase attention span. Stabilized blood sugar levels can be the main reason behind these benefits. When we are asleep or bodies fast for 8-12 hours, our blood sugar levels are naturally low first thing in the morning and low blood sugar results in lack of concentration, alertness and energy.  When a person’s blood glucose is low, they’ll feel lethargic, irritable, drowsy, restless and have difficulty thinking or recalling information. Eating a healthy breakfast can prevent these symptoms.

Mood: A better breakfast can make for a better mood, generally. Most people are likely to be happier and less grouchy when hunger is not a distraction. Try it!

Energy and Performance: Choosing the right breakfast meals is important. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables whole grains, low or non-fat dairy and lean protein. These foods will give you the energy needed to perform your daily tasks whether, at work, school or during your gym sessions. In addition to these benefits, eating a healthy breakfast can be even more worthwhile for children, pregnant women and older adults.

Even if you think you don’t have time to eat breakfast, there are many grab-and-go options that are available in our local supermarkets. Here are a few options, and quick healthy choices:
1. A veggie omelet and a piece of whole wheat toast
2. Smoothie made of fruit and low-fat yogurt
3. Salmon on ½ whole grain bagel with light cream cheese
4. Whole grain cereal with fresh fruit and low fat milk
5. Oatmeal made with skim milk, raisins and nuts with 4 ounces of orange juice
6. Low fat yogurt and a piece of fresh fruit
7. Yogurt smoothie and breakfast bar
8. Hard boiled egg and a banana
9. Fruit plate
10. A whole wheat toast, low fat cheese, scrambled egg and a slice of tomato or lean turkey.

Given our busy hectic lifestyles, preparing a weekly breakfast meal plan can help make things so much easier, and also save us time.

Noshavyah King is a certified personal trainer, aerobics instructor, Sports and Conditioning Coach and Zumba Instructor. She is also the owner of Genesis Fitness Express located at the Transport Sports Club.