Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
Health Benefits of a Healthy Breakfast
1. Slim Down
Are you surprised to hear that a healthy breakfast can help you slim down? Well, you just read it and it’s not your eyes playing a fast one on you. Eating a healthy breakfast can help prevent you from gaining weight.
In fact, the American Journal of Epidemiology published findings by top researchers that those who skipped breakfast were more likely to not only add weight, but end up obese! The same study found that frequently eating breakfast away from home was also linked with obesity.
Even if you’re consciously cutting calories to lose weight, skipping breakfast is still a bad idea.
The weight gained by not eating a healthy breakfast or skipping breakfast completely comes from eating more calories later in the day to make up for what was not available for the body at the time of breakfast.
Eating a healthy breakfast will as a matter of fact, help keep in check the quality and quantity calories consumed later in the day.
2. Boost Energy Generation
You should know that food is body fuel, it helps to power the entire body. Consuming a healthy breakfast means you’ll have enough energy to burn, keeping you active and productive until lunch rolls around.
3. Lower the Risk of Type 2 Diabetes
A good breakfast helps lower weight gain and obesity, and ultimately reduces the risk of type 2 diabetes.
Studies have now shown that irregular breakfast consumption is associated with a higher risk of type 2 diabetes in women.
With symptoms of diabetes including increased thirst, frequent urination, fatigue, blurred vision, increased hunger and frequent infections, it’s definitely something you want to prevent.
4. Reduce Heart Disease
Most incidences of cardiovascular disease could be prevented through a healthy diet, exercise, maintaining a healthy weight and avoiding smoking.
The first step to reducing heart disease is by consuming a healthy breakfast, which has been associated with a lower incidence of heart disease in men aged 45 to 82.
5. Enhance Your Memory
Eating breakfast may play a more important role than you think in getting good grades or excelling at the office.
After all, if we only fuel our brains after a night of fasting with a cup of coffee, how can we expect them to perform at their best?
Evidence collected from a review of 22 studies on breakfast and cognitive function suggests that eating breakfast may improve memory, test grades and school attendance in children and adolescents.
6. Live A Long and Happy Life
Eating a healthy breakfast could prolong one’s life.
In fact, people living in the Blue Zone – global locations known for good health and a long lifespan – all eat the most calories at breakfast, the second most at lunch and the least at dinner.
7. Fight Cravings
Didn’t have time for breakfast and by mid-morning all you can think of is a delicious sugary pastry?
That’s because skipping breakfast makes high calorie food seem more appealing later in the day, according to a study. Our brains crave these calorie laden snacks to make up for what we missed out on when ‘fasting’.
Do yourself (and your waistline) a favor and make a little extra time for a quick and healthy morning meal.
8. Get Your Daily Intake of Nutrients
If you’re trying to get your daily dose of vitamins, minerals, essential fatty acids, amino acids and other nutrients our bodies need from just two meals a day, you’re going to struggle.
The fact is, eating breakfast means we start the day off on the right foot from a nutritional standpoint. Eat one with a mix of healthy fats, protein and complex carbohydrates and you’ll be well on your way to hitting all those recommended daily targets.
9. Prevent Common Cold and Flu
A healthy breakfast helps your body prevent common cold and flu. A Dutch study has shown that a substantial breakfast boosts the body’s gamma-interferon, a natural antiviral that boosts immune function.
Researchers also claim that people who skip breakfast are more prone to infections – perhaps because white blood cells, which fight infection, need a morning boost.