Disqus for Where Are My Knees

Why is breakfast so important?

Tuesday, 5 April 2011

There is no doubt that breakfast is the most important meal of the day, yet up to a third of adults in the UK skip it.
Your first meal provides energy for your day's activities and contributes to your intake of fibre and essential vitamins and minerals such as magnesium, iron and zinc.
Breakfast is an important way to maintain a healthy weight; studies have shown that people who eat breakfast are less likely to be overweight. Studies have also shown that breakfast may help improve mental alertness and physical performance. So all of you doing the couch to 5k challenge should be eating a good breakfast!

What makes a good breakfast?
Breakfast should be a full meal and not just a snack. About 20% of your energy intake should be at breakfast which equates to 400 calories for women and 500 for men who want to maintain their weight. The Foods Standards Agency recommends at least one starchy food at breakfast e.g. cereal, porridge and bagels. Having a glass of juice in the morning equates to one of the recommended 5 portions of fruit and veg per day.
Here are some breakfast ideas that will keep your energy levels high and help you to maintain a healthy weight.

1. Porridge with dried fruits
Serving size: 50g with 125ml of semi-skimmed milk.
Health benefits: oats reduce cholesterol and are rich in fibre, which is good for digestion. Oats also release energy slowly, making you feel fuller for longer, and the milk in porridge contributes calcium.

2. Muesli, fruit and yoghurt
Serving size: 50g with 125ml of semi-skimmed milk.
Health benefits: whole grains are rich in fibre, making you feel full and improving your digestion. By adding fruit, you're eating one of your five-a-day portions. Yoghurt provides calcium, protein and fat, making this a balanced way to start the day.

3. Wholegrain breakfast cereal
Serving size: 50g with 125ml of semi-skimmed milk.
Health benefits: many breakfast cereals are fortified with vitamins and minerals.

4. Boiled eggs with wholemeal toast
Serving size: two eggs and one slice of wholemeal toast.
Health benefits: eggs are rich in protein, and vitamins A, D, B12 and E. They're also a rich source of zinc and calcium. There are nine types of essential amino acids that the body cannot make and has to get through food. Eggs are one of the few foods that contain all nine types of essential amino acids.

5. Wholegrain bagel with smoked salmon and low-fat cream cheese
Serving size: one bagel and one slice of smoked salmon.
Health benefits: smoked salmon is rich in omega 3 and counts towards your weekly intake of oily fish. Smoked salmon is also rich in vitamin E.

Check out simply breakfast for some great breakfast inspiration!

I usually have 30g of cheerios and 125ml of skimmed milk for breakfast which is 4 pro points on the Weight Watchers plan and I try to eat a banana and some berries which have a points value of 0.
What do you eat for breakfast?

*all nutritional information was found on http://www.nhs.uk/


  1. I must admit, I used to be terrible for breakfast skipping! It's a habit you really have to force yourself into if you haven't done it for so long but yes, I totally agree with this! :) I love boiled eggs in the morning! x

  2. Sometimes I'm good at breakfast, other times completely not, but my absolute fave is boiled eggs like Lauren and a guilty pleasure is scrambled eggs with cheese in, on my dads homemade wholemeal bread.

    Awesome post, and so true, breakfast starts your metabolism moving again after your night time fasting, so v important.

  3. gee i love breakfast this post made me super hungry i want it to be breakfast right now gosh darnit!

  4. Just discovered this blog and I love it already! I lost two stone last year and am now trying to learn how to maintain my weight.

    I love having porridge for breakfast - I make it with water and then just add a splash of milk for creaminess at the end. It's the only thing that keeps me feeling full until lunchtime!

  5. I'm a porridge fan, made with half water and milk. I chop up a banana and have honey on it, I figure it's healthier than sugar. My mum puts salt on hers, yuck!

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