Breakfast - Is it really the most important meal of the day?

Breakfast - our first meal of the day.

For some, breakfast is their favourite meal of the of the day, whilst some find it a challenge to eat first thing in the morning.

So, what’s the deal with breakfast?

Let’s crack into why breakfast matters and whether it should hold the title of ‘the most important meal of the day’

Why Breakfast Matters

As the name implies, breakfast literally means to ‘break’ the [overnight] ‘fast’. While you sleep, your body stays active with important reparation and restoration processes. By morning, your body is ready to refuel and replenish nutrient stores – making breakfast an essential step to start the day!

People who eat breakfast:

  • Studies have found that those who eat breakfast are more likely to meet their daily recommended nutrient in comparison to those who skip breakfast.

    Breakfast foods are often rich in essential vitamins and minerals, including folate (fortified in bread), calcium (dairy products), B vitamins (found in wholegrains, nuts, seeds, dairy products) and fibre (especially in wholegrain products).

  • Blood sugar levels are linked to the production and release of appetite hormones.

    People who have breakfast are found to have more stable blood sugar levels, which helps increase satiety levels. This improved regulation can lead to better appetite control, making it less likely for you to experience cravings and reach for those high-fat, sugary or salty snacks later in the day – especially when hunger peaks!

  • Glucose, derived from carbohydrate foods, is your brain’s main source of energy. During long periods of fasting, such as sleeping, your body continues to break down the foods you’ve eaten into glucose, releasing it throughout your body to keep bodily functions going. By morning, your glucose levels may be depleted, leaving you feeling sluggish or lower on energy (sometimes even beyond what a cup of coffee can fix!).

    Eating breakfast helps replenish energy stores, which is especially important for your brain – giving you the mental boost you need to power through those 8am lectures!

    Numerous studies have shown that eating breakfast can positively impact memory, concentration and mood. Alongside glucose from your morning toast or cereal, other breakfast foods also provide brain boosting nutrients. For example, fruits and vegetables provide vitamin C and magnesium, while nuts and seeds are rich in omega-3 fatty acids. These essential nutrients support the production of ‘happy hormones’ like serotonin and also protect our brains from inflammation and stress.

    To learn more about how food affects our mood, check out our food and mood blog.

What should you be eating for breakfast?

A nutritious breakfast sets the tone for the day by providing the energy and nutrients your body needs to function at its best. Just like lunch or dinner, a balanced breakfast should include a variety of food groups where possible.

While breakfast is often seen as a carbohydrate-heavy meal (think toast or cereal), a simple swap or addition, such as incorporating wholegrains, fruits, protein (nuts and seeds are also part of this group!), or even some vegetables can make your breakfast more balanced and significantly boost your nutrient intake.

Whilst having breakfast at the halls, try different breakfast combinations such as:

  • Natural or toasted muesli + yoghurt + fresh fruits or fruit salad

  • Wholegrain toast + peanut butter + sliced banana, with and a side of yoghurt

  • Mix of cornflakes and bran flakes* + milk of choice* + dollop of peanut butter + fruit of choice

    • Top Tip!

      • Mix and match your favourite cereal with some high fibre options like Weetbix, muesli or bran flakes to boost fibre intake

      • Opt for reduced or trim milk to boost calcium intake without the added saturated fats

Additionally!

  • Boost protein by swapping your usual toast and spread with the daily egg selection or on the side!

  • For weekend brunch, build your own café brunch menu such as

    • Eggs or baked beans on wholemeal toast with a side of mushrooms or tomatoes

    • DIY ‘big breakfast’ with wholegrain toast + eggs + vegetable of the day + side salad

But I don’t have enough time to sit down and have breakfast!

Instead of skipping breakfast, make it a quick grab and go one! Think of:

  • Peanut butter and banana sandwich on wholegrain bread/toast + a piece of fruit

  • Marmite/vegemite sandwich on wholemeal bread + a piece of fruit

  • Yoghurt topped with muesli and berries (don’t forget to bring your own spoon!)

Or alternatively, get into the habit of setting your alarm for 15-20 minutes earlier to give you that extra time to have a quick breakfast.

If you’re not a breakfast fan, don’t feel pressured to have a big breakfast. Keep it simple and achievable such as 1-2 slices of toast with spread of choice with a glass or milk, or a third cup of muesli or bran flakes with milk and fruit salad.

Breakfast, does it hold the title of the most important meal of the day?

Perhaps it is more accurate to say that a balanced breakfast is just as important as a balanced lunch and dinner.

Still, there is no denying that breakfast plays a significant role of refuelling your body and mind after a good night’s rest and helps set the tone for the day ahead. So while every meal matters, starting your morning with a nutritious breakfast can help you have an oat-standing rest of the day!