You must have heard before that breakfast is the most important meal of the day. However it is as equally important to have a healthy breakfast with all the necessary nutrients to replenish our body after a long sleep. This will help us have more energy and concentration during the day, especially important for children in school. I would like to share with you what is the ideal breakfast and necessary nutrients you need for maximum performance throughout the day.
Before this, lets look at what happens while you sleep. Ideally, you should have your dinner 3-4 hours before sleep in order for your digestion to be completed before you fall asleep. This allows your body to repair itself while you sleep, instead of using the energy for digestion. The best time for your body to repair itself, especially for your liver to detox, is between 11pm-3am. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day. Therefore if you sleep later than this, you will loose the time for your body to detox. From 4am till 8am your body is in the elimination process of toxins. Ideally when you wake up during these hours, after consuming a glass of water, you should be able to empty your bowel. From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lotsssssss of health problems for you in the future.
What should you have for breakfast?
To maintain a good health your daily breakfast should consist of all the following:
- Fibre – make sure to have both soluble and insoluble fibre as one adds bulk to your stool and the other acts as a brush to clean your intestines. Read more here
- Nutrients – all the vitamins, minerals, enzymes and co enzymes needed by our body.
- Protein – 70% of necessary protein should be taken in the morning. You need about 0.8 gram of protein per kilogram of body weight.
- Carbs – it is best to consume complex carbs as they contain a lot of fibre and have low glycemic index. In other words these carbs slow down glucose conversion so the insulin in your body doesn’t shoot up. This decreases a risk of many diseases such as diabetes and also helps to maintain your ideal weight. Always choose whole grain options.
- Water – there are many different opinions on how much water you should drink a day, but at least 2 liters would be necessary. The best is to have a glass right after you wake up and a glass or two with breakfast.
- Good Fat – such as Omega-3 and Omega- 6. Here you can consume avocados, nuts, eggs, olive oil and fatty fish.
Be careful with misleading breakfast options available in the shops, especially cereal which can be loades with sugar and simple carbs which will only make you gain weight and increase your blood sugar. As it is not easy to get all the necessary nutrients from food alone, choose a natural supplement which can replenish your body, such as bee pollen or anything similar. This is great to consume in the morning before breakfast for better absorption.
For some yummy and quick breakfast ideas click here.
Why you shouldn’t skip breakfast?
Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger. While adults need to eat breakfast each day to perform their best, kids need it even more. Their growing bodies and developing brains need regular refueling often, from food. When kids skip breakfast, they don’t get what they need to be at their best. Skipping breakfast makes you grouchy. Studies show that people who eat breakfast tend to be in better moods (when I’m hungry – watch out!). Breakfast gets you started on the right track for the day. If you start out with a healthy breakfast, then you set the mood for lunch. You’re more likely to choose something reasonable for lunch if you’ve paid some attention to your breakfast choices.
If your breakfast consists of mostly simple carbs and lacks of most of the items listed bellow, try changing that around for a month and see the difference. Try to stay away from those foods which only add to your waist and increase your chances of getting some serious illness. Once you change your mindset and understand how food works once it enters your body it is easy to say no to those unhealthy and ’empty meals’. Say NO to simple carbs!