You’ve probably read it before, but it’s worthwhile taking note. Skipping breakfast can cause you to weigh more because not only do breakfast shunners gain kilos more easily, they’re also more likely to have poor eating habits.
According to Katherine Zeratsky, a nutritionist with the Mayo Clinic, eating breakfast helps reduce hunger later in the day. She says the same applies for both adults and children.
“When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as vending machine chocolates or sweets or something like a donut.
“In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. Skipping breakfast actually increases your rate of obesity,” she says.
Ms Zeratsky says that eating breakfast gets you on track to make healthy choices all day.
“When you eat breakfast, you tend to eat a healthier overall diet – one that is nutritious and lower in fact. When you skip breakfast, you’re more likely to skip fruits and vegetables for the rest of the day too.”
She says you don’t have to have a hot breakfast or a big breakfast to have the health benefits.
Her suggestions include eggs, muesli (but not toasted muesli) with or without berries, fresh fruit and yoghurt, baked beans and whole grain toast or muffins.
“The other benefit of breakfast is that it will give you energy and help you increase your level of physical activity.
“A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles.”
See the recipe below for a very healthy muesli for the whole family, and which you can make ahead in bulk.
4 cups oats
1 cup All-Bran (or similar)
1/3 cup coarsely chopped, unsalted almonds, macadamias or pistachio
1/3 cup desiccated coconut
½ cup raisins
½ cup pepitas
½ cup sunflower seeds
½ cup cranberries
½ teaspoon vanilla extract
Mix all the ingredients thoroughly. Seal and store for up to two weeks.
This should make between 8-12 servings depending on the size of the portions. If you want to make more at once, increase each of the ingredients proportionately.