Don’t forget to break the fast BY BUKOLA ADEBAYO

    
Though most people are familiar with the word ‘breakfast,’ many do not know what the word connotes literally. Well, ‘breakfast’ came from the idea of ‘breaking’ the body’s state of ‘fast’ during the night with an energetic meal in the morning.

It is supposed to be the first and the most important meal of the day, but not many subscribe to this culture. Some believe eating breakfast makes them add unnecessary weight; others just do not have the time to spare for it before they rush off to work.

Children are also not left out of this unhealthy culture, as parents whisk their kids off to school on empty stomachs with lunch — rather than breakfast — pack! The idea is to prevent them from being late to school.

The reasons as to why many cannot be bothered with the first meal of the day are endless. Yet, nutritionists warn that not breaking the nightly fast is very dangerous to all aspects of our health and well being.

Do you recall how you suddenly feel tired towards lunch time on days you did not have breakfast? Consultant Nutritionist, Dr. Taiwo Omolayo, notes that this sensation shows that the body and the brain are running low on energy and this has negative effects on mental and cognitive functions.

Omolayo notes that food eaten in the morning restores glucose levels, an essential carbohydrate that is needed for the brain to function.

She says, “Breakfast is the meal that provides the body and brain with fuel after an overnight fast — that is the idea of the name breaking the fast! When you don’t eat in the morning, you are effectively running on empty stomach, like trying to start the car with no fuel!

“Eating breakfast improves your memory and concentration levels; and it can also make you happier, as it boosts your mood and lowers stress levels.”

Eating breakfast is important for everyone, but it is of utmost importance for children, Omolayo says. “Several studies among children show that those who ate in the morning had higher grades than the kids who did not,” the nutritionist notes.

Also, those who had breakfast grew and had healthier weights, compared to kids who had been denied breakfasts in the study.

“The explanation is pretty simple: just like any organ in the body, the brain needs energy which comes through food to work at its best. It is also through the diet that children get the nutrients that they need to grow.

“Children do not store up as much calories as adult do, so they especially need to eat early in the morning to help them function as they should through the day; else, they get cranky and throw tantrums,” Omolayo states.

She adds that people’s energy needs vary, depending on their lifestyle and age; hence, growing children who are more active would require a lot of energy, and as such should never skip any meal, either breakfast, lunch or dinner.

To those who see not eating in the morning as a weight control strategy, sorry to burst your bubble. Skipping breakfast actually makes you add weight. The logic, according to Omolayo, is that you eat more during the day and late into the night trying to compensate for not eating in the morning.

“Research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range, compared with breakfast skippers. If you skip breakfast, you are more likely to reach for high sugar and fatty foods during the day, adding more calories than you need. If you are looking to trim your waistline, don’t miss breakfast,” she counsels.

Experts at the National Health Institute, United States, after several studies and research, conclude that eating breakfast has long-term health benefits which include lowering one’s risks of obesity, high blood pressure, heart diseases and diabetes.

They advise parents to make breakfast an excellent occasion to eat together as a family when possible.

The NHS states, “Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.”

At a loss as to what to put on the table every morning? Here are some energy boosting foods that are good for the whole family. Try them this weekend.

Oatmeal

You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal’s there because oats contain beta-glucan, a type of fibre that’s been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.

Steel-cut oats, which take about 15 minutes to cook, contain more fibre than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavoured kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

Banana

There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

Yoghurt

This tangy, creamy yoghurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, non-fat variety, and add some fruit to give it some sweetness and flavour (and a dose of added nutrition).

Copyright PUNCH.