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| Sunday, 6 February 2005 |
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Junior Observer |  |
| News Business Features Editorial
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Benefits of breakfast
Not all of us may enjoy having breakfast, but it is a great way to start your day and is a must, if you want to work hard throughout the day. Studies have shown that people who regularly eat breakfast have a more positive attitude, are slimmer and concentrate better. Eating breakfast, especially one high in dietary fibre, is a great way to keep hunger at bay, and control your food intake at meal times. A good breakfast helps to ensure that you get the recommended quantities of nutrients that are essential for the body. Studies have shown that eating breakfast is associated with an improvement in mental performance, and that starting the day with a light meal has a positive impact on alertness and concentration, and establishes a positive attitude towards studies, work and other activities. Breakfast, especially carbohydrate-based breakfasts boost brain glucose levels, and micronutrients such as B vitamins, which are generally found in breakfast cereals. There is evidence that children and teenagers who eat a breakfast rich in complex carbohydrates can concentrate and solve problems better. This has led schools in many countries to set up breakfast clubs which provide both childcare and food for children, before the school day begins. Research conducted by the Asian Food Information Centre in collaboration with four Asian universities found that children aged 10-12 who regularly ate breakfast were less likely to be overweight or obese than those who regularly skipped breakfast. Several other studies have also found a direct link between breakfast consumption and weight management. A US study published in the Journal of Obesity Research in 2002, reported that 80 per cent of the over 3,000 study volunteers, who successfully lost excess body weight and then maintained a healthy weight, regularly ate breakfast. Surveys have found that children and adults who regularly eat breakfast have higher intakes of some vitamins and minerals including iron, calcium, magnesium, zinc and the B vitamins, riboflavin and folate, as well as vitamins A and D. Skipping breakfast becomes more common as one gets older. However, those who skip breakfast are more likely to be hungry mid-morning and eat more calories and fat during the day than those who eat breakfast. Make it easy A common reason given for skipping breakfast is 'lack of time'. Being pressed for time along with the assumption that a nutritious breakfast will take time to prepare and eat, is a common reason for many people to forego breakfast. Another common reason given for missing breakfast is 'lack of appetite'. Normally, the night-time is the longest period in the daily routine when no food or drink is consumed, and yet, most people don't want to eat early in the morning. If this is the case, start with something small and easy, and try to make it part of the morning routine. Choose what you like The answer is to plan ahead, and choose foods which you woudn't mind eating early in the morning. Choose foods which are easy to prepare and convenient to eat, from the starchy cereals and grains, high calcium, fruit and vegetable food groups.
Quick, cold dishes such as breakfast cereal and dairy or soy milk, or breakfast bars with juice or milk, yoghurt, fresh or dried fruit, buns or other low fat bakery products offer easy options that can be consumed even on the way to school. If you are buying breakfast from pastry shops, avoid fried foods and opt for stuff which include fresh fruit or vegetables. High fibre foods are good for the digestive system and weight control. Cereal dishes that are whole grain and/or are based on barley, wheat or oats are some of the best choices in this regard, to start the day. Or else, you can add a spoonful of bran to your bowl of porridge or breakfast cereal. For those who prefer a protein-based meal such as fish or eggs, choose grilled or boiled instead of fried fish. Plan ahead If you want to establish the breakfast habit, or improve the nutritional quality of your current breakfast, the key to success may be to make advance preparations, by getting as much as possible prepared the night before. Then you will have time to enjoy your choice of items. Making wise and nutritious choices at the start of your day can set you on the right track for the rest of the day! Source: Food Facts Asia |
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