The importance of a healthy breakfast

You’ve heard it a hundred times before; breakfast is the most important meal of the day. And there’s a reason why you’ve heard it so many times, because it’s true!

Breakfast literally means ‘breaking the fast.’ It’s been several hours since your last meal, which means your metabolism has been at a standstill. To fire up your metabolism and start burning calories for fuel, you need to take in a full, healthy breakfast every day. There is no excuse to miss this meal.

When you eat breakfast, you are essentially telling your body, “eat up, use the calories quickly, and don’t worry, there is more fuel coming your way.” The calories you eat at breakfast will be burned off quickly as you prepare your body for the day ahead. By skipping breakfast, your metabolism slows down and starts conserving fat because simply, it doesn’t know when it will be fed again. Also, if you miss breakfast, you tend to eat more later in the day. And with less time to burn off calories, a late night binge or a heavy dinner will slow your metabolism down because your body is preparing to go to sleep – not to burn calories. You burn more calories earlier in the day, so take in the majority of your calories in the morning.

But just because the calories you consume at breakfast will get burned off throughout the day, you should avoid bad breakfasts. Sugary cereals and white breads are packed with refined sugar, which cause your blood sugar (energy) levels to spike and then crash. These bad breakfasts will cause you to feel sleepy, tired, restless and lethargic later in the day. So avoid these foods at all costs when eating breakfast.

So what makes a good breakfast? It’s simple. Fruits, whole grains, healthy fats and foods rich in protein and fibre all constitute healthy breakfast options. When choosing breakfast foods, stick to these four letters: PFFF.

P – Protein: protein has a good calorie to grams ratio, allowing you to take in a healthy level of calories while still taking in a good amount of food. Protein also keeps your body satisfied for a long time and helps keep your blood sugar levels in check so that you don’t crash 1 – 2 hours after eating.

F – Fruit: Fruit is packed with fibre and natural sugars. The fibre will help keep your digestive system running smoothly and the natural sugars are good for quick energy. Also, these natural sugars are broken down easily, making it impossible for your body to store them as fat.

F – Fat: Healthy fats found in nuts and eggs help keep you satisfied for a long time and make you feel fuller faster. The result is that you won’t need to keep eating in order to feel full. Also, omega 3 and other essential fats keep everything in your body healthy.

F – Fibre is a vital part of a healthy breakfast as it helps regulate your blood sugar levels so that you have enough energy to get through the day. Fibre found in whole grains and fruits keep you satisfied longer and help your digestive system operate properly.

Here’s some good healthy breakfast options:
(choose one food from each section)


Whole Grains: Oats, multigrain cereals, high fibre cereals, whole wheat breads

Protein and Fats: Eggs and egg whites, protein shake, yogurt, cottage cheese, peanut butter and other nut butters

Fruit: Any piece of fruit, freshly squeezed orange juice, dates, currants, raisins, dried apricots

I hope this helps and as always, if you have any questions, just ask!

Stay tuned for the next post on the “400 workout.”