Why bother with breakfast?


Why Bother with Breakfast?

Breakfast means “breaking the fast”. After a nights rest, eating breakfast gives you energy to spark the body into life again.

So I thought I'd post some quick easy cheap around £1 breakfast ideas for those of you who start the day without.

*Bran flakes with strawberries and low-fat yoghurt:

· 45g bran flakes

· 60gsliced strawberries

· 100ml low fat yoghurt

· only 100kcal per serving quick and easy! :)

You can have this with whole grain toast with a low fat Polyunsaturated/monounsaturated margarine and a boiled egg. 150ml glass of unsweetened freshly squeezed juice

*fruity cereal:

· 30g cornflakes

· 100ml skimmed milk

· 1/2 banana sliced

· 1/2ripe pear cubed

· 50g blueberries

· 268kcal per serving Yummy!

Recipe from feeling good book Calorie counting

Unsweetened muesli:

  • 3 cup oats

  • mixed nuts

  • 1/2 cup of sesame seed, sunflower seed, raisins, dried cranberries,

  • 1 cup dried apricots

  • served with semi-skimmed milk/light soya milk

  • chopped fresh fruit on top

  • 393kcal per serving

From BBC good food guide my favourite!

Healthy cooked breakfast for lazy weekends:

Make a 2 egg omelette with finely chopped parsley and seasonings, you can replace egg with salmon if you wish

grill halved tomatoes

Place omelette in wholemeal bap and serve with tomatoes

160kcal per serving

6 Benefits of having breakfast:

  1. Improves concentration and performance in class room and work

  2. Gives you more strength and endurance to be active

  3. Lowers cholesterol

  4. Can reduce hunger to manage your weight

  5. Help achieve a more nutritionally complete diet

  6. Added lean protein to your breakfast to keep you satisfied e.g eggs/salmon/beans

What does research say?

Missing breakfast raises heart attack risks

http://www.nursingtimes.net/nursing-practice/clinical-zones/cardiology/missing-breakfast-raises-heart-attack-risk/5061518.article

23 July, 2013 | By the Press Association

Skipping breakfast increases the risk of middle-aged men suffering heart attacks by more than a quarter, a study has found. The evidence suggests the old adage about breakfast being the most important meal of the day might be right.

·

Researchers in the US analysed diet and lifestyle data on 26,902 male health professionals aged 45 and over. Over a period of 16 years, men who regularly skipped breakfast had a 27% greater risk of having a heart attack or dying from heart disease than those who did not.

The same men were more likely to smoke, drink more alcohol, and be unmarried and to be less physically active. However, these factors and others, such as body weight, medical history and overall diet quality, were taken into account by the scientists.

Breakfast for children and type 2 diabetes risk

Children who eat breakfast everyday are at lower risk of type 2 diabetes than children who eat breakfast occasionally or not at all suggests new research funded by diabetes UK. In particular children who eat a high fibre breakfast cereal are at lower risk of future type 2 than those who eat breakfast with low fibre content.

The results are from the child heart and health study in England CHASE which has been studying the health of British children age 9-10 years involving 4,000 children attending primary school in Birmingham, London or Leicester

dx.doi.org/10/1371/journal.pmed.1001703

http://www.stonehearthnewsletters.com/how-breakfast-can-impact-longevity-new-study/nutrition-fiber/?sthash.vK3pYWBC.mjjo#sthash.vK3pYWBC.CgFXJLCm.dpbs

http://diabetes1.org/News/Daily_Breakfast_is_Associated_with_a_Lower_Type_2_Diabetes_Risk_Profile_in_Children

For specialized Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby Kabeer

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