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Why is breakfast important?
If I skip breakfast, I don't feel hungry all day. But if I eat breakfast, I feel hungry again by mid-morning.' This is quite true. But if you skip breakfast, your body is literally 'running on empty'. Your metabolism slows down because it has nothing to work on and you won't be working to your full potential because your concentration levels will become lower and lower as your blood-sugar level falls. Also, by the evening you will feel completely drained and you will probably eat a huge meal and then go to bed, which is bad for you. If you eat breakfast, your metabolism will kick in straight away and you will feel hungry in two to three hours' time - this is a good sign. To deal with this hunger, top up your energy levels with a snack (see below for ideas).
Ideas for breakfasts on the run
If you know you often won't have time for breakfast before you leave home, keep breakfast at the office. You can keep the following items in a cupboard:
1. cereal - Is high in energy and contains protein which is needed for brain alertness
2. low-fat muesli
3. dried fruit
4. low-fat long-life milk
5. instant oats (just add boiling water).
As you leave the house, grab some fruit and eat it in the car as you sit in the traffic. Then when you get to work, eat your cereal or oats and drink a cup of tea or coffee. If you are not going straight to work, you can eat a breakfast bar in the car, as well as your fruit. But when you buy your breakfast bars, choose a cereal-based or muesli bar and check the label for fat content - choose a bar which has less than ten per cent fat, for example, a 45 g Raisin and Grape Yoghurt Bar contains 3 g fat, or even better, less than five per cent.
Ideas for breakfast at home or hotels
If you do manage to eat breakfast at home or you are having a breakfast meeting or staying at a hotel, don't eat an enormous plate of fried food because this contains a lot of saturated fats which will raise your cholesterol level. The following are far more nutritious alternatives, being high in carbohydrates and protein but low in fat:
1. cereals
2. fruit or fruit salad
3. poached, boiled or scrambled eggs with unbuttered toast
4. anchovy toast
5. bran muffins, plain or with jam, no butter
6. toast with jam or marmalade, no butter
7. kippers, haddock or any other type of fish
8. scrambled eggs with smoked salmon
9. smoothies - a blend of yoghurt and fruit or fruit juice.
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