What You Need To Know About Breakfast

 

Picture Credit: EatingWell

By OMODELE Goodness

As students, it's quite common to rush out of the hostel early in the morning to catch a class, often at the expense of having breakfast. Some students skip breakfast due to limited resources, boredom with repetitive meals, or simply lacking the energy to prepare something.

While skipping breakfast may seem like a smart way to save time or cut down expenses, it's important to consider the consequences of this seemingly harmless habit.

Is Skipping Breakfast Always Bad?

Some studies suggest that skipping breakfast can offer benefits such as:

Reduced cravings

Enhanced fat burning

Improved blood pressure and cholesterol levels

Support for detoxification

Weight loss or maintenance

However, this doesn’t mean skipping breakfast is suitable for everyone. It can come with short-term and long-term effects on both mental and physical health. These include:

Decreased energy levels

Reduced concentration

Increased unhealthy cravings

Potential weight gain, especially if not properly managed

Benefits of Eating Breakfast

Eating breakfast before starting your day helps replenish glucose levels after going without food overnight. This can make you feel more energized and physically active compared to eating later in the day.

A healthy breakfast also helps the body meet its daily nutrient requirements, playing a key role in maintaining overall health.

Additionally, breakfast helps reduce unhealthy food choices. People who eat breakfast tend to have better overall diets and are less likely to snack excessively or choose unhealthy options. Skipping breakfast often leads to increased hunger, which can trigger overeating and poor food decisions, factors linked to obesity.

Breakfast Boosts Brain Power

Skipping breakfast can impair mental performance, including concentration and memory. Mental tasks may feel more difficult without the necessary fuel to support brain function.

On the other hand, those who eat breakfast regularly tend to perform better academically and socially. In fact, one possible reason some individuals experience a low or irritable mood during the day is that they skipped breakfast.

Choosing the Right Breakfast

When planning your breakfast, consider foods rich in nutrients. Here are some guidelines:

Include protein sources like eggs, beans, or fish to help you feel full for longer

Choose whole grains such as oats, millet, whole wheat bread, or brown rice

Add healthy fats like seeds, nuts, or avocado

Incorporate fruits and vegetables, both leafy and non-leafy, for essential vitamins

Avoid sugary foods, pastries, and caffeinated drinks early in the morning

Eat mindfully, enjoying the flavors and textures to promote digestion

Healthy Breakfast Ideas

If you're on a tight schedule or budget, here are a few simple and nutritious options;

Sandwich and beverage

Pap and Akara

Egg or fish sauce with yam, potatoes, or plantain

Oats with fruit toppings

Fruit salad

To make breakfast less stressful, try waking up a bit earlier if you'd prefer a more elaborate meal.