Breakfast: the most important meal of the day

Eating breakfast gets the day off to a good start by giving your body energy and important ingredients to keep you healthy. Establishing a good breakfast routine can help to maintain a good diet. You will be getting a source of important food groups such as carbohydrates (like bread and rice) and proteins (from meat, fish and beans) before your day becomes busy and it is harder to find time to eat.


Many scientific studies have shown the importance of eating properly in the morning. Eating breakfast has been shown to lower your risk of becoming overweight or developing heart conditions. It can also improve brain power, mood and bone strength.


You should try to eat your first meal of the day within 2 hours of waking up. Preparing and eating a nutritious breakfast can take only a few minutes. However, if you are in a rush, you could prepare breakfast the night before, or take it with you to eat during your morning journey. This will help you feel full all morning, and make it easier to wait until lunch or dinner time to eat again.


The first meal of the day should provide you with about one third of the energy you need for the day.

Carbohydrates, such as bread, rice or porridge, give you energy to fuel you until your next meal. Meanwhile, fruits and vegetables give you important vitamins, which keep your body functioning, and fibre, which is good for digestion.

The amount of food you need to eat varies from person to person. Generally growing children, men, and people who do physical jobs need to eat more.


If you live with family or friends, breakfast can also be a good moment to catch up with them before a busy day. For example, parents can make sure that their children are ready to go out to school or work and have everything they need. You might also have time to talk about any concerns they have about the day ahead. Eating breakfast with friends or colleagues can also help everyone to eat regularly in the morning.

By eating well in the morning, you give your body and mind a head start for the day. Breakfast can help you feel more energised, alert and ready to face the challenges of the working day. It is also a good time to eat foods which contain important ingredients such as fibres and vitamins.  This is particularly important for growing children, and those who work in physical jobs.



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