YOU’VE probably heard the age-old saying — eat breakfast like a king, lunch like a prince, and dinner like a pauper — made popular by American author and nutritionist Adelle Davis (1904-1974).
Apart from giving us energy to start a new day, which in itself is crucial, why is breakfast so important?
After hours of fasting, our body’s metabolic rate slows down considerably. Eating breakfast jump-starts the metabolism to burn calories, which, in turn, aids with weight management and improves weight loss efforts.
Eating a good breakfast sustains us longer, curbs those mid-morning cravings and prevents overeating during lunchtime and throughout the day — a common problem with meal skipping.
During this month when Muslims observe Ramadan by fasting during daylight hours, breakfast (Suhoor) becomes an even more important meal.
Ms Tan Sheau Kang, dietitian at the Singapore General Hospital, explains:
“Skipping Suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (dinner).
“Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar which can cause unhealthy weight gain.”
Studies have shown that consuming a healthy breakfast can improve our mood and overall health and children too tend to do better at school.
Eating first thing in the morning has also been found to stabilise blood sugar, reducing the risk type 2 diabetes or high cholesterol linked to heart diseases.
According to researchers at the University of Alabama, the right type and quality of food that you consume during breakfast and throughout the day may actually prevent weight gain and allow better metabolism.
Experiments conducted on mice showed that “fat intake at the time of waking not only turns on fat metabolism very efficiently but also the body’s ability to respond to different types of food later in the day.”
This suggests that the first meal sets the tone for our metabolism for the rest of the day.
Get the most out of your breakfast by choosing nutrient-dense foods:
Whole grains: A good source of vitamins, minerals, antioxidants and phytochemicals. Opt for wholemeal breads over white breads and avoid highly processed commercial cereal by making your own cereal mix.
Toss toasted oats, coconut flakes, and nuts with bran flakes and dried fruits of your choice, and keep in an airtight jar. They can last several weeks, and make a quick and wholesome breakfast.
Oats are another cereal to include in your breakfast, as they have the highest proportion of soluble fibre of any grain, which helps prevent constipation and promotes colon health.
Beta-glucans found in oats have been proven to help lower blood cholesterol, thereby reducing the risk of heart disease.
Reduce cooking time of rolled or steel-cut oats by soaking the oats for a few hours.
The outer husk of the oat grain, oat bran, contains the bulk of the dietary fibre of the grain. Instead of sugar-laden pastries made from refined flour, make your own pancakes by mixing equal parts of oat bran and Greek yogurt. Add eggs or egg whites to bind.
These pancakes take minutes to cook and are high in fibre, with the added benefit of being gluten-free.
Homemade cereals are nutritionally superior to commercial cereal, and they can be eaten at any time of the day, making it a perfect breakfast, and a perfect snack.
Eggs: A great source of protein. They keep you satiated and can help in weight loss. The choline in eggs stimulates brain development, hence are ideal for growing children.
Studies have shown that eating an egg a day does not raise cholesterol levels among healthy people. If you’re concerned with cholesterol, omit the yolks and enjoy the protein-rich whites.Scrambled eggs, omelettes, or sunny side-ups cook in a fraction of the time, making them a fast and fuss-free nutritious breakfast food. Hard-boiled eggs can be cooked ahead; unpeeled, they can keep in the refrigerator for up to a week.
For a hearty and well-balanced breakfast, try frittata – an Italian style omelette, which can be made in advance, and reheated in the morning.
To make frittata, ingredients such as chopped onions, vegetables, ham or cooked chicken are added to beaten eggs and cooked in a hot skillet. Sprinkle the top with grated cheese and cover the skillet to finish cooking, or bake in the oven till it is cooked through.
Eggs are ideal for breakfast because they are versatile, easy to prepare and have a good balance of fat and high quality protein that makes you fuller, for longer.
Fruits and vegetables: Incorporate them into your breakfast. Opt for fresh juices and fresh fruits instead of fructose-laden commercial juices.
Blend probiotic-rich kefir or yogurt, milk or almond milk, and frozen berries – they are powerhouses of nutrients, or add other fruits you like, to make delicious and healthy smoothies.
Make a nutrient-rich green smoothie by blending heart-healthy avocado, green apple, celery, and folate-rich leafy greens like spinach and romaine lettuce.
Boost the power of your smoothie by adding fibre-rich flax or chia seeds, protein from almond nuts, and healthy fats like coconut oil, avocado and nuts.
Smoothies are a great way to start the day as you can get all the nutrients you need in one glass, and preparation is a breeze when you freeze or refrigerate pre-washed and pre-cut ingredients.
One of the reasons people skip breakfast is that they believe preparing it takes too much time in the morning. The truth is, a nutritious breakfast does not have to be elaborate and time-consuming, and it certainly does not have to be boring. Plan and make ahead, so that you can include a wider variety of healthy food in the first and important meal of the day.
We wish to take this opportunity to wish our Muslim readers a blessed Ramadan. Selamat berpuasa, and remember, start the day right!