This article first appeared in the January 2002 issue of NSCA’s (National Strength and Conditioning Association) Online Performance Journal.
Do you ever feel that breakfast is the last thing on your mind when you first wake up? With research showing the benefits of increased mental alertness, lower weight, improved lifestyles and enhanced health for breakfast eaters, you may never wake up on the same side of the bed again.
Break it down—breakfast is “break” and “fast.” That means that just when you wake up, it is the perfect time to break the fast you experienced when you were sleeping. While your body is sleeping, your internal organs are still working, performing involuntary reactions and using fuel for energy. After a good night’s sleep, the levels of glycogen stored in your liver are almost depleted by half. That means that if you start exercising or simply start your day without refueling, you will begin in a depleted or disadvantaged state.
What are the benefits of breakfast?
1. Breakfast can improve your overall health. Research shows that individuals who consume breakfast cereal every day report better mental and physical health than those who consume breakfast less frequently (4).
In addition, individuals who consume breakfast regularly have a healthier lifestyle than non-breakfast eaters. Breakfasters are less likely to be smokers, drink less alcohol, and have a healthier diet (5).
2. Breakfast can keep you alert. Breakfast, particularly one that is high in fiber and low in fat, is associated with a higher post-breakfast alertness, which can last all the way to lunch. Studies show that the high fiber/low fat breakfast is more effective than a low fiber/carbohydrate breakfast, a high fiber/high fat breakfast, or a low fiber/high fat breakfast (5).
3. Breakfast can help you emotionally. Research shows that individuals who consume a cereal breakfast each day are less depressed, less emotionally distressed, and have lower levels of perceived stress than those who do not eat breakfast each day (5).
4. Breakfast can enhance your mental performance. Breakfast enhances one’s ability to handle tasks requiring aspects of memory, such as word list recall and memory while counting backwards1. Now, can you remember all that?
5. The right breakfast can help you manage your weight. While many of us might skip breakfast, hoping to decrease our daily caloric intake, research shows that individuals who consume a high fiber cereal consume fewer calories at lunch (2).
Furthermore, in one study, subjects classified as dissatisfied with their weight and who dieted reported skipping breakfast more frequently than non-dieters (6).
6. Breakfast can enhance the overall quality of your diet. Breakfast can set you on the right path for the day. Research shows that individuals who ate ready-to-eat cereal at breakfast between 4 and 7 times during the week consumed significantly less fat and cholesterol and significantly more fiber, carbohydrate, protein, thiamin, niacin, riboflavin, vitamins B6, B12, and A, iron, calcium, phosphorus, potassium, magnesium, copper, and zinc than those who had no cereal at breakfast (3).
With all of the research supporting the claim that “breakfast is the most important meal of the day,” setting your alarm clock 10 minutes early hardly seems like an inconvenience anymore. Include breakfast as a core part of your daily routine.
About the author: Debra Wein, MS, RD, LDN, is a faculty member at the University of Massachusetts Boston and adjunct lecturer at Simmons College. Debra is the President and Co-founder of The Sensible Nutrition Connection, Inc., a consulting firm established in 1994 that provides nutrition services to individuals, universities, corporate wellness programs and nonprofit groups. Visit www.sensiblenutrition.com for more information.
References
1. Benton D, Parker PY. (1998). Breakfast, blood glucose, and cognition. American Journal of Clinical Nutrition, 67(4):772S – 778S.
2. Levine AS, Tallman JR, Grace MK, Parher SA, Billington CJ, Levitt MD. (1998). Effect of breakfast cereals on short-term food intake. American Journal of Clinical Nutrition, 50(6):1303 – 1307.
3. Morgan KJ, Zabik ME. (1984). The influence of ready-to-eat cereal consumption at breakfast on nutrient intakes of individuals 62 years and older. Journal of the American College of Nutrition, 3(1):27 – 44.
4. Smith AP. (1999). Breakfast cereal consumption and subjective reports of health. International Journal of Food Sciences and Nutrition, 50(6):445 – 449.
5. Smith AP. (1998). Breakfast and mental health. International Journal of Food Sciences and Nutrition, 49(5):397 – 402.
6. Wong Y, Chen SL, Chan YC, Wang MF, Yamamoto S (1999). Weight satisfaction and dieting practices among college males in Taiwan. Journal of the American College of Nutrition, 18(3):223 – 228.
