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The power of a healthy breakfast

Breakfast is often referred to as the most important meal of the day, and with good reason. A nutritious breakfast provides the essential nutrients and energy we need to start our day and sets the tone for healthy eating habits.

Improved nutritional intake:

A healthy breakfast ensures that we start our day with a balanced meal that provides us with a range of essential nutrients ((Lopez-Sobaler et al., 2018). Research published in the American Journal of Clinical Nutrition (2023) shows that breakfast eaters tend to have higher intakes of important nutrients such as fibre, calcium, iron and vitamins than those who skip breakfast. Including nutrient-dense foods such as whole grains, fruits, vegetables, lean protein and dairy in our breakfast can help meet our daily nutritional needs.

Improved weight management:

Eating a nutritious breakfast is associated with maintaining a healthy body weight. Numerous studies have shown that people who regularly eat breakfast tend to have a lower body mass index (BMI) and are more successful at managing their weight than those who skip breakfast. By starting the day with a satisfying and nutritious meal, we are less likely to overeat later in the day, make healthier food choices and avoid excessive snacking (Gallagher, 2022).

Improved cognitive function:

Breakfast plays a crucial role in optimising our cognitive function and mental performance (Berman, 2022). Research published in the Journal of the American Dietetic Association (2023) suggests that eating breakfast has a positive effect on memory, attention span, concentration and problem-solving skills. Eating a balanced breakfast, including foods such as whole grains, fruit and protein, provides the brain with the nutrients and energy it needs to function optimally throughout the day.

Increased metabolism and energy levels: Eating a healthy breakfast kick-starts our metabolism and provides the energy we need for daily activities. A study published in the International Journal of Food Sciences and Nutrition (2023) suggests that a well-balanced breakfast can improve metabolic rate, aiding in weight management and increasing overall energy levels. Including complex carbohydrates, protein and healthy fats in our breakfast can provide sustained energy and prevent mid-morning fatigue. Reduced risk of chronic disease: Evidence suggests that a nutritious breakfast may help reduce the risk of chronic disease (Liu et al., 2023). A study published in Circulation, the journal of the American Heart Association, found that skipping breakfast was associated with an increased risk of developing cardiovascular disease, including high blood pressure and diabetes. A healthy breakfast that includes fibre-rich foods, such as whole grains and fruit, can help regulate blood sugar levels and maintain heart health. The bottom line: A healthy breakfast sets the stage for a successful day, providing us with the nutrients, energy and cognitive skills we need to thrive. The scientific evidence for the benefits of a nutritious breakfast is compelling. From improved nutritional intake and weight management to improved cognitive function and reduced risk of chronic disease, breakfast is proving to be an essential part of a healthy lifestyle. So let's make it a habit to prioritise our mornings with a balanced and nutritious meal to fuel our bodies and minds for a productive and vibrant day ahead.

Vegetable and egg breakfast wrap:

Ingredients: 2 large wholemeal tortillas 4 large eggs 1/4 cup chopped bell peppers (red, green or yellow) 1/4 cup chopped spinach 1/4 cup diced tomatoes 1/4 cup grated cheddar cheese (optional) Salt and pepper to taste Olive oil for cooking Instructions: Whisk the eggs in a mixing bowl until well beaten. Season to taste with salt and pepper. Heat a non-stick frying pan over a medium heat and add a small drizzle of olive oil. Add the chopped peppers to the frying pan and cook for 2-3 minutes, until slightly softened. Add the chopped spinach and diced tomatoes to the frying pan and cook for a further 1-2 minutes, until the spinach is wilted. Push the vegetables to one side of the frying pan and pour the beaten eggs into the other. Allow the eggs to cook undisturbed for a minute or so until they begin to set around the edges. Gently scramble the eggs with a spatula, incorporating the cooked vegetables. Continue cooking until the eggs are fully cooked and scrambled to your desired consistency. Heat the tortillas in a separate pan or microwave for a few seconds until soft. Divide the scrambled eggs and vegetable mixture evenly between the tortillas. Sprinkle with shredded cheddar cheese if desired. Roll the tortillas tightly, tucking in the sides. Serve warm and enjoy your delicious and nutritious Veggie and Egg Breakfast Wrap! You can change this recipe by adding other vegetables, such as mushrooms, onions or avocado, and seasoning to suit your taste. You can also pair this wrap with a side of fresh fruit or a small serving of Greek yoghurt for a complete and well-rounded breakfast.


Lopez-Sobaler, A.,M., Cuadrado-Soto, E., Peral-Suarez, A., Aparicio, A., Ortega, R.M. (2018), ‘Importance of breakfast in the nutritional and health improvement of the population’: https://pubmed.ncbi.nlm.nih.gov/30351152 (prisijungta 04/06/2023).

Gallagher, J. (2022), ‘Bigger breakfast better for controlling appetite, study suggests’: https://www.bbc.com/news/health-62797773 (prisijungta 04/06/2023).

Berman, R. (2022), ‘Balanced meal timing may benefits cognitive health, study shows’: https://www.medicalnewstoday.com/articles/balanced-meal-timing-may-benefit-cognitive-health-study-shows (prisijungta 04/06/2023).

Journal of the Academy of Nutrition and Dietetics (2023): https://www.sciencedirect.com/journal/journal-of-the-academy-of-nutrition-and-dietetics (prisijungta 04/06/2023).

Liu, T., Wang, X., Liu, C., Zhang, Q., Song, M., Shi, H., ‘Habitually Skipping breakfast is associated with the risk of gastrointestinal cancers: evidence from the Kailuan Cohort Study’: https://link.springer.com/article/10.1007/s11606-023-08094-7 (prisijungta 04/06/2023).

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