Tips for eating a healthy breakfast

>>Breakfast is thought to be the most important meal of the day because it refuels the body after a long night fast. A study has shown that children who eat a healthy breakfast before starting the school day achieve higher academic results than pupils who do not.

According to a dietitian and spokesperson for the British Dietetic Association Chloe Miles,  breakfast is an important meal that gives the body and mind energy to start the day, and should be regarded as an opportunity to nourish the body. She also pointed out that it is important not to skip any meal, however breakfast should provide about 20 to 25 per cent of your daily nutritional requirements. It is very important to start the day and break the overnight fast.


>>>> A study from the University of Bath in the UK found that people who eat breakfast tend to engage in more physical activity in the morning than those who skip breakfast. However, Emma Stevenson, a Professor of Sport and Exercise Science, stresses that nutrition is very individualised and what works for one person does not necessarily work for another. People need to find a nutritional approach that suits their budget and lifestyle and that they can maintain over the long term.

>>Some experts have suggested what a healthy breakfast should contain

A healthy breakfast contains protein, fruits, whole grains, or vegetables," says Ruth Frechman, MA, RDN, CPT, nutritionist and author of "The Food is My Friend Diet." Typically, you want to include foods from at least three of these groups, says Frechman. According to him also, The portion sizes will depend on your age, activity, and diet goals, but as a general guideline your "plate" should consist of about 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables.
Research has found that eating a breakfast that contains slower-burning carbohydrates (also called low-glycemic-index foods) like oatmeal, bran cereal or whole-wheat bagels, instead of faster-burning, or high-glycemic-index, breakfast foods (sugary cereals) helps maintain concentration and attention throughout the morning.
The meal should ideally include starchy wholegrain breads or cereals. As sources of fibre, such foods can prevent heart disease, diabetes, some cancers, improve digestive health and reduce the risk of obesity, according to the NHS.

Whole Grains or cerels>>>They contains low burning carbohydrate.Whole grain is also high in fiber which has many health benefits such as lowering blood pressure and cholesterol Fiber keeps us full and gives us energy. Whole grain also provides us with vitamins and minerals. They also help you to stay focus and alert.

Fruits and Vegetables>>>> They are rich in vitamins and minerals and can provide the body the required vitamins and minerals that will help it function properly while refreshing the body.

Protein>>>Chloe Miles added that meat, fish, eggs or beans can act as important sources of protein which will keep you feeling satiated for longer, although they are not essential if time is tight. Lisa Moskovitz, RD, CDN, owner of Your New York Dietitians also included
milk with 1% fat or less. "No one over the age of 2 should be drinking higher fat cow's milk.


Sources: http://www.businessinsider.com
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