Around 45% of Brits skip breakfast every day, preferring instead for those extra minutes in bed or grab a sugar-high breakfast alternative and latte on the way to work.
When trying to lose weight it can be easy to slip into the habit of skipping meals and with time sensitive mornings, breakfast is often overlooked. This, however, can have a negative effect on your productivity and can even prompt sugar heavy snacking later in the day.
“Breakfast literally means breaking the fast”, explains Shona Wilkinson, Head Nutritionist at Nature's Best. “When you wake up and start your day, you may have gone 12 hours or more without eating. At this point, your body has digested and absorbed most, if not all of your food, and the glucose levels in your blood, which give energy to your body and your brain, are going down.”
You may not realise but eating breakfast each morning has the following positive effects:
• Gives you sustained energy for the morning by replenishing lost glucose levels through the night. This slow and steady release will then support your energy until lunchtime.
• Fuels your brain for concentration, focus, memory and good mood. The brain runs on glucose, so it can quickly suffer if levels drop too low. Your efficiency at work or studying can suffer, and you’re more likely to feel irritable, short-tempered or down.
• Supports your metabolism, including the rate your body burns calories. Skipping breakfast may slow your metabolism and encourage your body to hold on to fat and calories, often described as ‘going into starvation mode’.
• Supports healthy eating habits throughout the day. If your blood sugar level drops too low because of a skipped breakfast, you’re more likely to want to snack on sugary or ‘quick-fix’ foods and overeat later in the day.
• Supports a healthy weight by preventing the need for quick release energy fixes.
• Provides other nutrients including vitamins, minerals, protein and healthy fats, which you may struggle to get enough of in just two meals a day.
A good breakfast should contain the following:
Complex carbohydrates such as whole grains, wholemeal bread or vegetables
A hearty bowl of porridge is a great start to the day but isn’t always possible to fit into a busy morning. A time saving and a delicious alternative is overnight oats, mixing oats with your choice of nut milk and refined sugar-free toppings is a delightful treat come morning. Delicious Alchemy has a range of oaty options to make morning easier, for a lighter option their Wonderfully Berry Granola contains no additives, just crunchy clusters of gluten free oats, sunflower and pumpkin seeds, honey, cranberries, strawberries, blueberries and natural flavouring, mix with natural yogurt and fresh fruit for a filling energy boost and nutritional kick.
Contain a good source of protein and ideally some healthy fats
Protein foods include eggs, nuts and seeds, unsweetened or natural yoghurt, and even meat or fish. Healthy fats are also found in many of these foods, especially nuts and seeds, fish and free-range or organic eggs, and also in avocados. These foods help to fill you up, keep you fuller for longer, and slow down the release of sugars from the carbohydrates.
Be low in refined sugar and stay away from carbohydrates such as white flour
Instead of a slice of jam on toast whilst rushing out of the door, opt for a nutrient rich smoothie. Replenishing glucose levels lost throughout the night, a blend of fruit and vegetables is a gentle way to wake you up and prepare for the day ahead. Chopping and portioning fruit each morning can be off-putting but Pack’D smoothies have been designed with a nutritionist to deliver what your body needs. Each pre-portioned kit contains a sachet of four superfood boosters and has been carefully balanced with measured portions of frozen fresh fruit and vegetables taking the hassle out of healthy breakfasting.Last modified: June 10, 2021