‘Breakfast’ literally means to ‘break the fast’ that occurs overnight. After approximately 12 hours without fuel, it’s easy to see why breakfast is considered the most important meal of the day. As the first source of energy that your body receives, your breakfast should provide the essential nutrients and fluids needed to kickstart the day. Skipping this most important of meals means your body doesn’t have what it needs to perform basic functions, causing blood sugar levels to drop and you to feel hungry sooner, which means you’re more likely to reach for unhealthy foods later on. But it’s not just about whether you eat breakfast or not. What you eat, and how much, is equally as important. A simple carbohydrate-based breakfast such as toast or pastries does not provide the amount of protein you need in each meal, and may actually make you feel more hungry throughout the day. This is a common culprit for unhealthy food choices. The statistics and research findings below help to put this into perspective:
A protein-rich breakfast has been shown to reduce cravings during the day and help in controlling your appetite 1.
Research shows that skipping breakfast is closely linked with weight gain and overeating later in the day 2.
Eating breakfast was found by scientific researchers to help reduce total daily calorie intake 3.
Results from a clinical study suggested that not eating breakfast is associated with a higher Body Mass Index (BMI)4 and poorer eating behaviours 5.
61% Europeans miss breakfast more than once a week, according to a recent survey. Of those people, 47% blame a lack of time as their excuse 6.
Looking for a breakfast that ticks the boxes for both health and taste? Try this recipe for the perfect breakfast bowl:
2 Scoops Formula 1 Strawberry
250 ml Almond Milk
1 Cup Strawberries
1 tbsp Oats
Desiccated Coconut (Optional Topic)
Blend the Formula 1 powder and milk, and then serve in your favourite bowl – topping it with strawberries, banana and oats!
Kcal: 315 | Carbs: 43g | Protein: 14g | Fat: 11g | Fibre 9g
1 Hoertel, A., Matthew, J. W. & Leidy, H. J. (2014) Nutrition Journal: 2014, 13:80.
2 Kobayashi , F., et al. (2014). Obes Res Clin Pract. 2014 May-Jun;8(3).
3 De Castro, J. M. (2004). Journal of Nutrition; January 1, 2004 vol. 134 no. 1 104-11.
4 Keski-Rahkonen, A.et al (2003). European Journal of Clinical Nutrition (2003) 57, 842–853. doi:10.1038/sj.ejcn.1601618
5 O’Neil CE, Nicklas TA, Fulgoni V (2014). J. Academic Nutrition & Diet. 2014 Dec;114(12 Suppl):S27-43.
Goyal R, Julka S. (2014) Indian Journal of Endocrinol Metab. 2014 Sep;18(5):683-7.
6 CEEREAL European breakfast survey (2007). “Breakfast habits in Europe: Trends, Challenges and Priorities” – www.ceereal.eu – facts and figures, March 2007.