Breakfast, the most important meal of the day

Breakfast, the most important meal of the day

 
 
Breakfast remains the most important meal of the day setting the pace and momentum for the rest of the day. People who ignore to take breakfast, or who take inadequate amounts in terms of nutritional value and quantities end up over compensating in the course of the day. This inevitably leads to weight gain. Studies have gone on to prove that those who take breakfast are slimmer than those people who do not take breakfast.
 
Breakfast is very important as it gives us the energy to adequately fulfill  duties,  goals for the day which could be work, school, business, school and play. This is equally important to children as well as to adults.
 
Breakfast like all meals should have a good balance of all meals of the day that is carbohydrates, vitamins,  protein, healthy fats and fibres.
 
In my country Kenya, popular foods for breakfast include white bread, tea, coffee, drinking chocolate, mandazis, chapatis, mahamris, eggs, sausages and wimbi porridge. Some of these breakfast foods are rich in nutritional value but some especially the  processed ones are wanting in the sense that natural nutrients are stripped off the food during processing and addition of synthetic preservatives and flavours.
 
Rule of thumb when making our choice of breakfast foods is that they should be as natural as  possible.
 

Some good choice of breakfast foods includes; oranges, wholemeal bread, coffee, tea, yoghurt, strawberries, blueberries, melons such as water melon and cantaloupe, oatmeal, wimbi porridge, rich cereals, peanut butter, eggs, bananas, sweet potatoes, watermelon, nduma (arrow root).  Try as much as possible to eat  fruit in its natural whole form as opposed to juices as this ensures that one is able to get all the nutrients and fibre from it. Foods like mandazi, chapati, margarine, butter, sausages, bacons should not  be a daily staple as breakfast choices. Though rich in calories they are not rich in the broad nutritional sense. They can however be used on occasion as they too have their place in terms of diversifying the breakfast experience in terms of flavour.

In parting, a good selection of breakfast foods, eaten at the right time and in their right quantities ensures that our bodies get all the nutrients that they require for optimal performance during the day, boosts our immunity and metabolism, keeps us  hydrated and full for longer, keeps us looking younger and  reduces our chances of getting many  of the lifestyle diseases; diabetes, heart diseases, hypertension, stroke, certain cancers and obesity for example.
Have a lovely Sunday and I hope you enjoy a healthy well balanced breakfast today.
©
Kwambie Nyambane,
June  2016
References

 

The writer of this article is a Bsc. Food Science and Post Harvest Technology graduate of the Jomo Kenyatta University of Agriculture and Technology, Kenya. She is  a fledgling inspirational blogger ‘by night’, a senior business advisor in a health sector NGO ‘by day’, a wellness enthusiast and champions healthy lifestyle choices at all times.

http://www.webmd.com/food-recipes/most-important-meal
Photo credits: Google Images