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A very good morning to the teachers, students and my fellow friends. Today, I Shahrul Izzat Bin Mustafa, the former student of this school, will be telling you “why breakfast is the most important meal of the day?” Wonder why your mom is behind you everyday insisting on having breakfast when you leave for school? Well she is right. Breakfast is important for each one of us. Let’s find out how? Breakfast which literally means breaking an overnight fast is the first meal of the day. This is the most important meal of the day. Food is digested best in morning. Thus, heavy food stuffs like ‘roti canai’ can be had in the morning. This is because body is constantly using up energy during night for do important body functions like pumping blood, to all the parts of body and breathing. Our body is starving the entire night while we are sleeping and using up stored energy for performing the vital functions. Hence, fueling body early morning is important from fatigue and tiredness entire day. According to nutritionist Adelle Davis in the 1960s, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” (Sifferlin, 2013)

Breakfast is important for student like you all, as student who have a proper breakfast are more likely to have better concentration, problem solving skills and better coordination than student who skipped breakfast. Breakfast eaters are at lower risk of gaining weight compared to those who skip breakfast. This is because breakfast reduces hunger throughout the day and these people make better choices at lunch and other meals. On the contrary, people who skip breakfast thinking they can save few calories tend to eat more at lunch and other meals leading to weight gain.

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The last meal for us is dinner and difference between dinner and breakfast is nearly twelve hours. A person who skips breakfast, for him, this duration extends up to sixteen hours approximately. Our body is constantly for work and needs energy for the same. If we extend the difference between our dinner and next meal, chances are there that we might get fatigued and tired early. This affects the concentration in the class. Hence for this, breakfast is needed. According to the latest evidence, we should all be aiming to consume around 15–25% of our daily energy intake at breakfast. (Spencer, 2017) People who eat breakfast have healthier diet overall. They eat healthy and make healthier choices. Those who consume breakfast cereals consume more vitamins and minerals needed for body function. Breakfast also plays a role in improving mood as complex carbohydrates cereals have a positive effect on mood.

Having seen the benefits of breakfast, let us check out some healthy breakfast choice. There are many choice of healthy breakfast such as oats in milk with apple, egg white omellete, toast with berries, whole wheat banana pancakes and etc. For instance, the perception that breakfast cereals forming standard meals is something that has only been common practice since the closing years of the 19th Century or early 20th Century (Gitlin and Ellis, 2012). Breakfast produces main nutrients so that you can start off your day well and stay energetic. Skipping breakfast will have harmful impact on health in the long run. So, eat your breakfast wisely and stay energetic. Do you know that breakfast is the most important meal of the day? A good breakfast produces nutrients that student need start their day off right. Studies show that student who eat a good breakfast do better in school than student who do not.

Everyone knows that successful weight loss is a combination of regular exercise, healthy eating and a positive mind. There’s no point of do some exercise five days a week if you’re going to give in to temptation and take fast food and a packet of Tam Tam when you get home. Healthy eating doesn’t necessarily mean dieting, it refers instead to eating sensible, balanced amounts of the right foods at the right times and that includes a good breakfast. There’s a reason why people have said that breakfast is the most important meal of the day. After six, seven or eight hours of sleep, your body and brain need some fuel to power and prepare them for the day ahead. Like a car, you can’t run on an empty tank, you need some petrol. It’s a well-known fact that people who eat breakfast lose more weight than people who don’t and this is due to several reasons. Number one, breakfast produces the energy to your body requires in order to perform activities. Therefore, you’re so not tired and can do more. Number two, it kick starts the body into producing enzymes needed to metabolize fat, helping to shed the pounds. Number 3, eating a good breakfast keeps you full for longer and may make you less likely to reach for snacks. In addition, breakfast is generally good for you. Though, on the negative side, eating high-fat breakfasts too often has recently been demonstrated to increase the risk of atherosclerosis (McFarlin et al., 2016).

Those who eat breakfast are 50 per cent less likely, according to US researchers, to have blood sugar problems. Consequently, they have a decreased risk of developing diabetes or having high cholesterol levels which could lead to heart disease. Also, some breakfast foods such as grains, seeds and dried fruit provide vitamins and minerals that are hard to find in other foods. People who don’t eat breakfast often complain that it’s “too early” to eat or that they don’t have time in the morning. An excuse does not make sense! Ways to rectify this include not eating too late the evening before, going to bed earlier or eating breakfast on the train! Bus on the way to school. Who wouldn’t want to eat breakfast with such a several of delicious morning munchies options available? Uninspired? Try to make your own muesli by toasting some oats, then adding seeds, nuts and fruit as desired. Slice a banana on top, garnish with blueberries and pour on some yoghurt.

This high fiber option will keep you full until lunchtime and the nutrients derived from the seeds, nuts and fruit will do all sorts of good. Alternatively, how about blasting lots of lovely fruit up into a smoothie, which you could drink on the way to work? Smoothies are far more filling than you might imagine and allow you to be really creative. Experiment with flavor combinations, thin out a little with water, milk, fruit juice or low-fat yoghurt and enjoy. For traditionalists, two slices of whole-meal bread with a scraping of butter and some Vegemite or a bowl of whole-grain cereal is fine. Top with honey or dried fruit for sugar and splash over some semi-or skimmed milk to reduce the refined sugar and fat content. To say breakfast is the “most important” meal of the day underplays how significant it really is. Providing energy, nutrients and warding off chronic conditions, can you really afford not to eat it? Improved Grades

Eating breakfast can improve cognitive performance, test scores and achievement scores in students, especially in younger children. According to a study published in the journal “Archives of Pediatrics and Adolescent Medicine,” students who increased their participation in school breakfast programs had significantly higher math scores than students who skipped or rarely ate breakfast. As an added benefit, the group of students who increased breakfast participation also had decreased rates of tardiness and absences. Concentration Increased. Students who eat a low-glycemic, balanced breakfast may have better concentration and more positive reactions to difficult tasks than students who eat a carbohydrate-laden breakfast. According to research published in “Physiology and Behavior,” students given a low-glycemic breakfast were able to sustain attention longer than children given a high-glycemic breakfast. Children following the low-glycemic breakfast plan also had improved memory and fewer signs of frustration when working on school tasks. Try old-fashioned oatmeal with a handful of walnuts or some scrambled eggs with spinach, peppers and a sprinkle of cheese. Weight Maintenance

Eating breakfast regularly may also help students maintain a healthy weight. According to a study published in “Public Health Nutrition,” children who skipped breakfast in the morning were more likely to overeat and have a lower overall diet quality than children who ate breakfast every day. This led to increased body mass index, or BMI, measurements. Con side rations While eating any breakfast is better than skipping breakfast altogether, some choices are better than others. Carbohydrate-only breakfasts, such as bagels and toast, can give energy for one to two hours, while complete breakfasts that contain a balance of protein, fat and carbohydrates can keep blood sugar levels steady for hours, according to MealsMatter.org. Try some toast with peanut butter and a piece of fruit or cereal with milk and glass of 100 percent fruit juice. If you have time, make an omelet with cheese, broccoli and some turkey bacon

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