Your First Meal of the Day - It's More Important Than You Think | NUTRITION

Your First Meal of the Day - It's More Important Than You Think | NUTRITION




It's easy to let breakfast fall low in your list of priorities during a busy morning. But did you now, it can really make a difference to your day just by taking just a few minutes to have something to eat? In today's article, let me show you the importance of the first meal of the day. Well, we know that it's truly important - but there's more to it.

Why You NEED to Eat Breakfast 

Leaving your house without breakfast is like trying to start the car with no petrol! Why? It's because breakfast originates from the phrase "Breaking the fast!". Your body and brain is actually fasting while you sleep and so, you need to eat when you wake up. 

In other words, not eating breakfast in the morning is like running on empty. Your first meal of the day provides your body and brain with fuel after an overnight fast. 


Benefits to Your Health and Well-being

According to the National Health Service,

“Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.”


Aside from providing your body and brain with fuel after an overnight fast, eating breakfast also has other benefits that improves your overall health and well-being.


Energy Needs
The body's energy needs vary depending on an individual's stage in life and activity levels. Typically, men require more energy than women. Men require approx. 2500 kcals and women approx. 2000 kcals per day.

Growing children on the other hand, require a lot of energy. For example, boys aged 7-10yrs need to consume approx. 1970 kcals per day, while girls of the same age need to consume approx. 1740 kcals. 

Cognitive Function
Just like any other organ in the body, the brain needs energy to work at its best!

Glucose, an essential carbohydrate that is needed for the brain to function, is replenished when you eat breakfast. As added bonus, eating breakfast can boost concentration levels, improve memory, lower stress levels, and also improve your mood.

Breakfast also has positive effects on children. Breakfast can improve their  behaviour and attainment. It also has been linked to improved grades in school-age kids. 

Further reading: The Link Between Nutrition and How it Affects Your Mental Health


Long-term Good Habits

Establishing good breakfast habits in childhood and maintaining them throughout the teenage years may be an important factor in preventing the habit of skipping breakfast in later years. It also contributes to developing good eating habits that last a lifetime.

Dianne Neumark-Sztainer Ph.D., is a Mayo Clinic Research Professor and Adjunct Professor in the Department of Pediatrics and Head of the Division of Epidemiology and Community Health, School of Public Health, both at the University of Minnesota. According to one of her studies, family meal time play an important role in the development of unhealthy weight control behaviours among children and teens.

Breakfast is an excellent occasion to eat together as a family when possible to prevent children from developing long-term bad habits that can affect their health.

Further reading: What Causes Unhealthy Weight Control Habits?


Maintain a Healthy Body Weight

Breakfast can be good for waistline too, which we have previously discussed in one of our posts. Research has shown that eating breakfast makes one less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.

Further reading: Eating Breakfast Can Help You Lose Fat: True or False?


The Right Breakfast Meal

Breakfast should be eaten within two hours of waking. It should provide 20-35% calories of your guideline daily allowance (GDA). 

Apart from providing energy, breakfast is a good source of essential nutrients such as  fibre, protein, B vitamins, iron, and calcium. Research has shown that skipping breakfast prompts the body to "search" for these lost nutrients. As a result, you start to crave, which unfortunately leads to eating unhealthy foods.

Try to include a portion of Fruit and vegetables at breakfast. They are good sources of vitamins and minerals.

Conclusion – Consult a Qualified Nutritionist

If you don't have time to eat before leaving the house, we have lots of breakfast ideas for you. At Aussie Supps Nutrition Hub, we have an in-house qualified nutritionist that can help you understand the connection between breakfast, nutrition, and overall health. Plus, we can also provide you with a healthy diet plan that's personalized to your body and fitness goals.
We use the principle of calories for all our meal plans, with some clients tracking, but most clients using simple serving sizes instead! Meaning you get to pick and choose foods you like and enjoy, but without having to track it all every day!
Remember, if your goal is to lose weight, your health matters more than a number on a scale. It's always important to maintain a holistic approach to weight loss. It should also include physical activity, stress management, quality sleep, and other important factors, such as hormones and medical issues.
For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at


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