Importance of Breakfast

A healthy breakfast.

By Nahid Khilji

Ever wonder why your mom always insists you to have breakfast when you leave for school, college, or work?

Well she is right. Breakfast is an important element of your daily meal. Let’s find out how?

Breakfast, which literally means breaking an overnight fast, is the first meal of the day, and the most important meal too.

This is because body is constantly using energy during night for important body functions like pumping blood to all the parts of the body, breathing etc.

Our body starves for the entire night while we sleep and use the stored energy for performing vital functions.

Hence refueling your body every morning is very important to maintain adequate blood sugar levels and prevent it from fatigue and tiredness entire day.

Breakfast is extremely important for both children and grownups. Research shows children who take proper breakfast will have better concentration, problem solving skills and better coordination than those who skip breakfast.

Those who have breakfast are at a lower risk of gaining weight compared to those who skip it.

This is because breakfast reduces hunger throughout the day, and these people make better choices at lunch and other meals.

On the contrary, people who skip breakfast thinking they can save a few calories tend to eat more at lunch and other meals leading to weight gain.

The last meal for us is dinner and the difference between dinner and breakfast is nearly 12 hours.

A person who skips breakfast, the duration of hunger is extended up to 16 hours approximately. Our body is constantly at work and needs energy for the same.

If we extend the difference between our dinner and next meal, chances are we might get fatigued and tired early. This affects the quality of work we do.

Hence for this, breakfast is needed.

Research says that people who eat breakfast have healthier diet overall. They eat healthy and make healthier choices. Those who have cereals in breakfast consume more vitamins and minerals needed for body function.

Breakfast also plays a role in improving mood as complex carbohydrate cereals have a positive effect on mood.

Research published in American Journal of Clinical Nutrition states: Breakfast omission is associated with an increased risk of Type 2 Diabetes in men.

Having seen the benefits of breakfast, let us check out some healthy breakfast option for you.

Oats in Milk with Apple

Egg white omelet with chapati + Orange Juice

Moong Chilla + Milkshake

Paneer/Sprouts Paranta with Lassi (low fat and sugar)

Broken Wheat Dalia/Lassi + Buttermilk/a fruit.

Oil free Ragi Idli/Dosa with Sambar + A fruit.

Breakfast provides you essential nutrients so that you can start off your day well and stay energetic throughout.

Skipping breakfast will have detrimental effect on health in the long run.

So eat your breakfast wisely and stay energetic!

Nahid Khilji

Note: Nahid Khilji is a qualified dietitian, health coach and a diabetic educator. Her writings are aimed to motive and guides people to have an holistic approach towards life. She can be reached at:


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