Home' Bowls NSW : October 2009 Contents 46 BOWLS NSW -- OCTOBER 2009
BREAKFAST is considered an
important meal because it breaks
the overnight fasting period,
replenishes your supply of glucose
and provides other essential
nutrients to keep your energy levels
up throughout the day.
Glucose is the body's energy
source. It is broken down and
absorbed from the carbohydrates
In the morning, after you have
gone without food for as long as
12 hours, your glucose levels have
dropped. Your body compensates by
releasing the glucose that has been
stored in your muscle tissue and
liver, called glycogen.
Once all of the energy from the
glycogen stores is used up, your
body starts to break down fatty
acids to produce the energy it
Without carbohydrate, fatty
acids are only partially oxidised,
which can cause reduced energy
levels. So eating breakfast can boost
your energy levels as well as your
metabolism for the day.
Essential vitamins , minerals and
Breakfast provides a significant
proportion of the day's total nutrient
intake and offers the opportunity
to eat foods fortified with nutrients
such as folate, iron, B vitamins and
Essential vitamins, minerals
and other nutrients can only be
gained from food. So, even though
your body can usually find enough
energy to make it to the next
meal, you still need to top up
your vitamin and mineral levels to
maintain health and vitality.
Extensive research in Australia
and overseas has found:
Many children who skip breakfast
are significantly heavier than those
who eat breakfast.
Skipping breakfast can diminish
mental performance. Breakfast
helps learning, as you are better
able to pay attention and are more
interested in learning.
Eating high fibre breakfast cereals
Children who eat an inadequate
breakfast are more likely to make
poor food choices for the rest of
the day and in the long term.
People who eat breakfast have
more nutritious diets than people
who skip breakfast. They also have
better eating habits as they are
less likely to be hungry for snacks
during the day.
'Going without' becomes more
common with advancing age
-- approximately 15 per cent of
teenagers and one-third of adults
don't eat breakfast.
Why we skip breakfast
Some common reasons for
skipping breakfast include:
Not enough time.
Too tired to bother.
Wanting to spend the extra time
dozing in bed.
No readily available breakfast foods
in the house.
A healthy breakfast may reduce
risk of illness
Compared to children who
regularly eat breakfast, those who
skip breakfast tend to consume
fewer kilojoules overall, and yet
they experience the same rates of
overweight and obesity.
There are a number of theories
for this. There is some evidence
that large meals are more likely to
lead to weight gain than smaller,
more frequent meals.
This is because excess kilojoules
eaten during one sitting are stored
as body fat, once the glycogen
storage areas are full.
People who skip breakfast are
usually ravenous by lunchtime and
tend to eat more to compensate.
People who skip breakfast tend
to nibble on snacks during the mid-
morning. This can be a problem
if those snacks are low in fibre,
vitamins and minerals but high in
fat and salt.
Without the extra energy that
breakfast can offer, some breakfast
skippers feel lethargic and turn to
Enjoy a healthy breakfast every day
to boost energy and metabolism
-- Continued on page 47
coffee to get them through the
If you do skip breakfast, try
a nutritious snack such as fresh
fruit, yoghurt, a low fat muffin or
a wholemeal sandwich to help you
through that mid-morning hunger.
Breakfast is not considered a
staple meal in all parts of the
world. People in some cultures
consume only two meals each day
instead of three, and breakfast isn't
traditionally always one of them.
Other cultures may consume a
different style of breakfast in the
morning, such as warmed leftovers
or egg dishes with breads, rice or
These types of breakfasts also
provide a good nutritious start to
Research is ongoing, but there
doesn't seem to be any harm in
skipping breakfast if that has always
been your preference.
However, the nutritional content
of your lunch and dinner must be
sufficient to make up for the loss of
Research has shown that
schoolchildren are more likely to eat
breakfast if easy-to-prepare breakfast
foods are readily available at home.
Some quick suggestions include:
Whole-wheat or wholegrain
breakfast cereals such as wheat
biscuits, muesli or bran cereals.
Porridge -- use quick oats.
Wholemeal or multigrain bread to
Muffins or crumpets.
Toast toppings, such as baked
beans, eggs, cheese or spreads.
Fruit or plain yoghurts.
Fresh fruit juices.
Low fat milk.
Mid-morning snack time
Some people find that the
thought of food first thing in the
morning turns their stomach.
If this is the case, switch your
breakfast to morning tea or mid-
morning snack time.
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