Breakfast, the Most Important Meal of the Day

Everyone says that you should eat breakfast to start your day off right, but do you know why? Learn everything you need to know about the most important meal of the day.

Breakfast should account for 30% of your daily calorie intake

As the first meal of the day, breakfast enables you to recharge your batteries and refill your stomach after a good night’s sleep. It should account for 30% of the calories you eat in a day. If skip this meal, your body will draw on your fat reserves, which leads to impaired alertness and fatigue in the morning. It can even make you feel unwell.

As soon as you start to feel hungry, you might have the urge to nibble. When you eat breakfast, you can better regulate your food intake for the rest of the day and avoid needless snacking. That’s why you should give your body a variety of fuel sources as soon as you wake up!

1 | Eating protein for breakfast puts you in a good mood

We recommend eating protein in the morning to stimulate dopamine production: a neurotransmitter that boosts your mood early in the morning and for the rest of the day. For instance, eat eggs (boiled, scrambled or in an omelet) with two slices of ham or chicken breast. If you prefer something sweet, have some yogurt or a glass of cow’s milk (which are both sources of protein) or soy milk or rice milk as alternatives to cow’s milk.

2 | Carbohydrates at breakfast keep you full until lunch

To increase your blood sugar levels after a good night’s sleep, you should eat foods that are high in carbohydrates. It’s better to eat complex carbohydrates such as whole wheat bread topped with some butter, or unprocessed cereals (like oats), which are packed with nutrients and will keep hunger at bay until your next meal.

3 | Drinking water when you wake up gets your digestive system going

Drinking water when you get up not only starts your digestive system, but most importantly, it also keeps you hydrated. Even when you sleep, your body consumes calories and water as it functions. Help your body out by drinking a glass of lukewarm lemon water when you wake up, high in vitamin C.

With this beverage you can improve your digestion without having an acidifying effect on your body. Next, have a hot beverage with your breakfast, such as a cup of tea, coffee or fresh-squeezed fruit juice.

Get into the habit of eating breakfast with these four tips

• Tip #1: If you’re not hungry in the morning, eat less at night (because many people eat too much in the evening). Here’s FizzUp’s suggestion for the perfect breakfast: a cup of green tea, two slices of wholegrain bread with a little butter and an egg, yogurt or piece of fruit.
• Tip #2: If you don’t eat breakfast because you don’t have enough time, get up earlier so that you can eat before going to work. You can also prep your breakfast table the night before to save you time in the morning.
• Tip #3: If you’re not used to eating breakfast, start by having a hot beverage, then gradually start eating some oatmeal or pancakes, and then add a piece of fruit. Eat fresh fruit instead of drinking processed fruit juices that usually contain more sugar and calories, not to mention additives to enhance the juice’s flavor, texture and appearance. Fruit juices contain little fiber because of the processing methods that food manufacturers use. That’s why they’re less satiating than fresh fruit.
• Tip #4: If the last three tips don’t work for you, pick up breakfast on your way to work. But most importantly, don’t be tempted by pastries and other sweet breakfast snacks you might come across.

Now we’re sure you’re a fan of the most important meal of the day! Stop skipping breakfast to get a better start to your routine!