#1: Protect your health with essential nutrients
Breakfast should provide between 15% - 25% of the total daily energy intake and remember - it’s not just about having any breakfast – it’s about having a healthy breakfast.
#2: Take control of your weight
Skipping or eating a breakfast that lacks nutrients can make you more likely to reach for unhealthy, high-kilojoule foods later on*. In fact, research shows that individuals who consume a good quality breakfast tend to have a healthier daily food pattern than those who don’t.
#3: Muscle maintenance
Protein is essential for developing and maintaining muscle, and our body relies on the protein in our diet to help us do this. As your body can only use so much protein at one time, it's important to space out your protein intake throughout the day.
#4: Healthy skin
Beautiful skin starts with nourishment from within. Drinking water and enjoying a healthy breakfast are two healthy habits which will help you obtain the needed nutrients for every organ and system in your body, and the skin is no exception.
#5: Boost your metabolism
Eating a healthy morning meal and smaller portions, more often, throughout the day will help to balance your energy and enable your body to more efficiently use the kilojoules available. Simply relying on two large, heavy meals per day puts too much pressure on your body. It will make it easier to control your kilojoule intake if you have 3 main meals and 2 snacks.
#6: Power your brain
Improved mental performance, concentration and mood** – three more reasons to enjoy a morning meal! Without breakfast, you may struggle to focus and are more likely to be irritable and tired. And don't forget to re-hydrate after a night's sleep too. Staying hydrated will also help you to concentrate throughout the day.
#7: Energy lift
Breakfast literally means to ‘break the fast’ and helps to top up the energy stores that your body has used overnight to repair and renew. Vitamins and minerals also contribute to the reduction of fatigue, meaning a healthy breakfast can actually help you avoid the mid-morning slump, which typically happens if you have skipped your first meal of the day.
Your recommended intake of the macronutrients, protein, fat and carbohydrates should be consumed daily, along with micronutrients (vitamins & minerals), regular exercise and adequate hydration.
* Leidy et al. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. American Journal of Clinical Nutrition; 97(4):677-88
** Cooper, S. B., S. Neveill, ME. (2011). Breakfast consumption and cognitive function in adolescent schoolchildren. Physiology & Behavior, 103, 431.