Introduction

Consumption of breakfast if often considered as one of the most important health-related

behaviours and there has been considerable research into its effects. There are many reasons why
people skip breakfast, some may feel that they don’t have enough time for their breakfast and
others just feel that skipping breakfast helps them to lose their weight. But these are the part of
incorrect thinking. By eating healthy nutritious breakfast we can live a healthy life while
refuelling our mind and body for the remaining for the rest of the day. Research shows that
regular breakfast eaters tend to be learner, dieters more successful at weight and keeping it off
when they eat breakfast. Breakfast kick-starts your metabolism, helping you to burn calories
throughout the day. Breakfast is especially important for young students whose brains use up
about half of the body’s energy.

Importance Of Morning Breakfast

Breakfast literally means “breaking the fast”. At night while we are sleeping our body is fasting
and it utilises the stored energy from the muscles for maintaining the heart rate, breathing and
circulation. At morning we needs refuelling and breakfast gives this fuel as it is the first meal of
the day. Having a meal after waking up might be the single most important food decision of your
day. While certain diets may advocate for fasting sessions or other reasons to skip breakfast,
there’s significant evidence that eating a sensible plate in the a.m. has benefits that last well
beyond morning routine. People who eat breakfast get more vitamins, minerals and other
nutrients from what they eat as food. The period between your last pre-bed meal and hitting the
alarm is usually the longest stretch of time your body goes without fuel. Eating within two hours
of waking up can impact low levels of glucose (blood sugar), and maintain the insulin that brings
glucose to cells to be used for energy, are regulated for the regulated for the remainder of the
day. Morning meal may stabilize the blood sugar throughout the rest of the day. Brain scan of
children who eat breakfast show more activity than those who do not eat breakfast.
HealthyChildren.org reports that 20 percent to 30 percent of teens do not eat breakfast heading
school. But these are not a good for their healthy life. All should learn that we must eat to feed
our body not to feed our emotions.
Improved Health

Lifelong breakfast eaters have lower bad LDL, total cholesterol. Eating breakfast at correct time
also lower the risk of diabetes and it also improves the bone health and physical activity. Having
breakfast high in protein-such as an egg or Greek yogurt-is more likely to keep you fuller longer,
preventing you from overheating or making poor food choices later on. Positive link between
eating breakfast and human health is that by eating a healthy nutritious breakfast the memory
power and the activity of brain and the performance of human in their job tends to increases and
the optimistic thoughts arise and they tend to be enthusiastic in the whole day. Psychologist says
not only the health but also the behaviour of the person also depends based on the breakfast. For
example, if we meet a person in the morning we tends to smile at them and say good morning
because we are in a good mood and we want to spread the happiness everywhere around us. This
positivity in us comes because our brain is very active because we are providing the required fuel
for our body and brain. Some research has shown that most of the people who eat breakfast at
time they are very kind and sociable and they can able face their problems in smart way.
Breakfast should contain one fourth of the caloric intake of the day.

Healthy Body Weight

Breakfast eaters are more successful at losing weight and maintain weight loss. Eating breakfast
tend to overeat less during the day it avoids fatty and sugary foods more often. But if we don’t
eat breakfast at time our stomach starts growling and it often leads to fast and easily digestible
food items like candies, doughnuts and these high calorie food items have no nutritional value
but they are often easily stored as fat in our body. If you restrict your largest meal breakfast,
you’re on your way to shedding pounds. In one study two groups who consumed more calories
in the morning lost an average of 17.8 pounds over three months, while those who ate less upon
waking and more later in the day-a big dinner-lost just 7.3 pounds on average. In her own
research, Jakubowicz found that eating a big breakfast helped some overweight women with a
condition known as metabolic syndrome lose weight and belly than a conventional 1,400-calorie
diet. Some breakfast that helps us to lose our weight but provide us the energy we need includes
oatmeal, grapefruits, green tea, chiaseeds, flaxseeds and nuts. Nuts provide the perfect balance of
fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.
Merits Of Eating Breakfast
Breakfast should be eaten within 2 hours of waking. A healthy breakfast should provide calories
in the range of 20-35% of your Guideline Daily Allowance (GDA). When you eat breakfast you
activate the thermogenesis process and thus stimulate your metabolism. Plus, studies have shown
that eating a meal in the morning boosts your metabolism more than eating the same meal in the
evening. Science behind eating breakfast is that when you eat, your insulin level goes up, which
means blood sugar level goes down from the increases insulin levels. As blood sugar goes down,
hunger increases. A morning meal helps energize your body, keeping you active until lunch. A
nutritious breakfast reduces risk for overeating and cravings later in the day. Eating a nutritious
breakfast helps improve your concentration and you will be more focused and you will get lot of
fresh energy for functioning.

Demerits Of Skipping Breakfast

You will feel bored and cannot able to concentrate. People who are thinking that skipping
breakfast help them to lose their weight they are actually hurting their own. By skipping
breakfast our body is running on low fuel. Hence the metabolism slows down and the available
energy for our function also slows down. If we skip breakfast by 10 or 11 a.m. our stomach starts
growling. As a result of this every bodily function gets affected causing us the feeling of
tiredness and lack of concentration in our day to day works. Skipping breakfast may cause us
many side effects like hair loss, cancer risk, migraines, heart attack possibilities, diabetes etc.,
According to a study published in JAMA, men who skip breakfast have about 27% more chances
sustaining a heart attack when compared to those who eat breakfast. People who avoid breakfast
are also known to have an increased susceptibility to hypertension in turn, leading to clogging of
arteries. This on the other hand, puts them at an increased risk of developing chronic
cardiovascular health conditions, including stroke. Skipping breakfast can make you overindulge
in food during the day tie. This in turn paves the way for increased prevalence of obesity.
According to a research that was conducted by Cancer Research UK, it was found out that a
person who is overweight or obese has an increased risk of developing breakfast. Hypoglycaemia
is the medical term used to indicate the low level of blood sugar and this may occur by skipping
breakfast.
Food For Breakfast
Oat meal can be taken as the breakfast because oats contain beta-glucan, a type of fiber that’s
been shown to help lower cholesterol when eaten regularly. Wheat germ as this contains
“Vitamin E”. Banana can also be used as breakfast as this is in resistant starch. Egg also gives
some nutrients like “Vitamin D”. Fruit-salad contains fresh fruits and they provide us the
required energy.

Conclusion
Hence eating breakfast regularly is associated with improved overall health and wellbeing,
healthier body weight, better cognitive function, improved diet quality, and reduced risk of
chronic diseases. Here we can say that “The more you skip the more you suffer. The more you
eat the more gain”. Therefore breakfast is the most important meal of the day and shouldn’t be
ignored by anyone. As said above, there is evidence out there that says starting your day off with
a healthy breakfast is beneficial because you are able to remember things, feel more awake and
will be full of energy. Eating breakfast puts you in a good mood and helps you concentrate better
in school. Students will continue to be unhealthy, hungry and unhappy if they continue to skip
breakfast. They will be stuck in a brain fog that will just suck them right into bad, unhealthy
habits ahead, “You are what you eat”. Keeping this in mind we all shall try to eat healthy and
live healthy life.