Breakfast - Don´t Skip It!

By Catherine Saxelby

Nutritionists say that breakfast is the most important meal of the day. Nutritionist Catherine Saxelby explains why and shows how you can fit it in among the scramble to school and work each morning.

The word breakfast literally means to "break the fast" from the 8 or 12 hours since your last meal the night before. Your brain and muscles are crying out for starter fuel to spring them into action and face the day ahead.

These days, one in five Australians regularly miss breakfast some days of the week, according to an analysis of the 1995 National Nutrition Survey which surveyed the eating habits of almost 14,000 people. Young adults aged 19 to 24 are the worst offenders, with approximately 40 per cent eating breakfast less than five days a week and a further 15 per cent rarely or never eating breakfast.

Why breakfast is so important

Eating breakfast has been identified as one of seven healthy habits that promote long life and good health. But there are 3 more immediate and practical reasons not to skip breakfast:

  1. Better memory and concentration People who eat a balanced breakfast can concentrate better and are more efficient at their work than those who skip breakfast. Children especially benefit during morning lessons at school.
  2. Metabolism booster Research shows that breakfast somehow "speeds up" our metabolism which means you tend to burn food faster.
  3. Boosts your nutrient intake Studies consistently show that breakfast eaters have better overall diets. Fibre and B vitamins come from breakfast.

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Breakfasts to suit your lifestyle

No time to eat in the mornings? Try these quick and easy ideas for breakfast; if you exercise regularly or have a physical job, you may need to scale up the portions.

At home

  • Try a liquid meal. Pour one cup of milk in a blender or food processor with any peeled or cut fruit (banana, strawberries, pear), 3-4 tablespoons of yoghurt or a scoop of ice-cream and a pinch of nutmeg. Whirl for 30 seconds until smooth and frothy. For a high-fibre shake, add 1-2 tablespoons of bran cereal or wheatgerm. Drink and run.
  • Bowl of muesli or bran cereal with low-fat milk and sliced banana. Look for cereal labelled "wholegrain" or "source of fibre" or one with less than 20 per cent sugars.
  • Muffin or toast with grilled cheese.

On the car, train or bus

Bolt out the door with:

  • A sandwich you've made the night before plus a carton of flavoured milk.
  • A breakfast bar or muesli bar and a drinking yoghurt.

For kids

  • Cheese slice or cheese stick with 3-4 crackers or crispbread.
  • Bread, crumpet or raisin toast with peanut butter, yeast spread or cheese.
  • Throw a handful of mini wheat biscuits, dried fruit and nuts into a plastic bag or container. Munch on the way to school with a carton of milk.

Breakfast out before work

  • Thick fruit loaf toasted and topped with ricotta or cottage cheese. Skim cappuccino or latte.
  • Grilled cheese and tomato on grainy toast. English Breakfast tea.
  • Snack pack of fruit and tub of yoghurt.

Gluten-free or wheat-free options

Avoiding wheat, oats and barley at breakfast is not easy! Look for cereals based on rice or corn (maize) but always check ingredients to be sure.
  • Fresh fruit salad with a bowl of puffed rice or flaked corn cereal topped with a tablespoon of rice bran or psyllium. Add cows milk or soy milk.
  • Eggs with grilled tomato on gluten-free toast.

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Mid morning munch

Can't face food as soon as you get up? Then plan to eat something healthy mid-morning rather than trying to stretch to lunch. A survey reported that 38% of those who skipped breakfast ate something before 11am.

But the problem was the foods most likely to be eaten were high-fat items such as pastries or hot foods like pies, chips or pizza.


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