Making sure I eat breakfast is one of the most important choices I make everyday in order to get my day going smoothly. I don’t know how I even functioned before when I used to skip breakfast. So it concerns me that there are still lots of people who just don’t bother to have the most important meal of the day.

According to the latest evidence, we should all be aiming to consume around 15–25% of our daily energy intake at breakfast (i.e., 300–500 calories for women and 375–625 for men*)

Eating a good breakfast can help you to get the recommended daily values of various nutrients essential to good health. Studies show that kids who eat breakfast have 20 percent to 60 percent higher levels of iron, B vitamins, and vitamin D compared to skipping breakfast.

Skipping breakfast or eating late in the day could raise the risk of heart disease, diabetes, and obesity according to a new study. The study from a group of American researchers suggests that the time we eat our meal is equally as important as what we eat.

Researchers from Columbia University wrote in the American Heart Association journal Circulation and said both meal timing and frequency are linked to risk factors for a variety of conditions including heart disease, strokes, high blood pressure, blood glucose levels, obesity, and reduced insulin sensitivity.

The researchers reviewed other current scientific studies concerning breakfast and heart disease and found that those who eat breakfast daily are less likely to have high cholesterol and blood pressure, while those who skip breakfast and instead snack and graze throughout the day are more likely to be obese, have poor nutrition, or be diagnosed with diabetes.

Breakfast cereals in general are a good choice because they are plant-based, a source of important nutrients with relatively few kilojoules, low in fat and cholesterol-free. Cereals and grains, including bran provide the foundation for a balanced breakfast which includes the intake of other important food groups, like dairy and fruits.

Here are ten of the best foods you can eat (or even combine) to have a healthy balanced breakfast:

  1. Cereal: Whole grain and bran cereals are rich in fibre, riboflavin, folate and other nutrients.
  2. Bananas: Rich in fibre and potassium
  3. Greek yoghurt: Rich in calcium and twice the amount of protein than regular yoghurt.
  4. Oats: lower cholesterol and contain Omega-3 Fatty acids, folate and potassium.
  5. Grapefruit: Filled with Vitamin C and fibre and can assist with weight loss.
  6. Eggs: High in protein
  7. Almond butter: Rich in protein and healthy fat and contains less saturated fat than peanut butter.
  8. Berries: lower in calories and rich in antioxidants.
  9. Coffee: Good quality coffee is a good source of antioxidants.
  10. Wholewheat bread: Good source of fibre and nutrients

So make sure you are making the time to have breakfast. Your body will thank you later.


Happy Healthy Fabulous

Photography: Hemisha Bhana


*Spencer, 2017; though see also Betts et al., 2014