It is very tempting in this day and age to skip breakfast. People will give a multitude of reasons as to why they miss breakfast, but the truth is a good breakfast sets you up for the day, keeps you from suffering any bad energy dips during the morning and more importantly will stop you snacking on sugary foods or drinks. And nothing is worse in an important meeting than a tummy that doesn't stop rumbling. People that eat a sensible breakfast are probably going to be able to manage their weight better too. At the moment I am a Scrambled egg person followed by an orange or grapefruit, although sometimes I'll have some boiled eggs and toast. Breakfast doesn't have to be fancy or take an age to prepare and there are some great things out there to eat that are simple, easy and healthy. So find what works for you and keep it healthy. Full English anyone?
Emma Stevenson, a Professor of Sport and Exercise Science, stresses: “Nutrition is very individualized and what works for one person does not necessarily work for another.
“People need to find a nutritional approach that suits their budget and lifestyle and that they can maintain over the long term.”
Chloe Miles, a dietician and spokesperson for the British Dietetic Association, adds that eating food in the morning is not good in itself, and that eating a chocolate bar would not have the same benefits as eating avocado on wholemeal toast.
But she highlights that breakfast is an important meal that gives the body and mind energy to start the day, and should be regarded as an opportunity to nourish the body.
"It is important not to skip any meal, however breakfast should provide about 20 to 25 per cent of your daily nutritional requirements. It is very important to start the day and break the overnight fast.
"Various trials have shown that people who eat breakfast tend to have a more balanced diet than those who skip it and are less likely to be overweight," she explains.
So, how should we approach breakfast? Below, Ms Miles explains what you need to know about the first meal of the deal.
“Breakfast should be based around the main food groups,” says Ms Miles.
The meal should ideally include starchy wholegrain breads or cereals. As sources of fibre, such foods can prevent heart disease, diabetes, some cancers, improve digestive health and reduce the risk of obesity, according to the NHS.
Breakfast is also a perfect chance to eat one of the five portions of fruit or vegetables you should aim to consume in a day. The same goes for bone-strengthening calcium found in milk and dairy products, as well as fortified foods.
Ms Miles adds that meat, fish, eggs or beans can act as important sources of protein which will keep you feeling satiated for longer, although they are not essential if time is tight.
If you are unable to cook in the morning, prepare a low-fat cream cheese bagel filled with smoked salmon which you can grab in the morning. This contains heart-healthy omega 3 fatty acids as well as protein.
Wholegrain cereal served with skimmed or semi-skimmed milk topped with a banana; instant porridge; and wholemeal toast are also good high-fibre options that are quick to prepare and scarf down in the morning.
Baked beans on wholemeal toast is easy to prepare, as well as low in fat, high in fibre and protein. "Try and look out for low sugar and salt ranges,” says Ms Miles.
High in protein, fibre and complete with one of your five a day, scrambled egg with spinach or mushrooms and wholemeal is another healthy option.
Ms Miles highlights olives from Turkey, which contain mono-saturated fats that have been proven to reduce levels of cholesterol and cut the risk of heart disease and stroke. Japanese breakfast are also praised for often including fish, which is low in saturated fat.
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