Schools have known this fact for YEARS so why in industry and workplace did we not talk about it in safety with our teams? Oh we are ADULTS, we know BETTER because we are OLDER—NOT! Over the years in working in offices a Lot of GREAT LADIES taught me a REALLY IMPORTANT FACT IN LIFE about fueling my cake hole! While most of us were filling up our coffee cups like a camel drinking water, the ladies were busy making that critical safety item of the morning!
Experts note that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you: A more nutritionally complete diet, higher in nutrients, vitamins and minerals. Improved concentration and performance in the classroom or the boardroom. More strength and endurance to engage in physical activity.
Your MOMMA . Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.
During a busy morning, it’s easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day. If you don’t have time to eat before leaving the house, we have lots of breakfast ideas that can be eaten on-the-go or when you get to work.
Breakfast provides many benefits to our health and wellbeing
Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!
Nutritionists safety advise:
· breakfast should be eaten within two hours of waking
· a healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA).
Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.
Breakfast can be good for waistline too, research shows those who eat breakfast are 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.
Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function. Manystudies have shown how eating breakfast can improve memory and concentration levels and it can also make us happier as it can improve mood and lower stress levels. In studies amongst children, breakfast can improve attainment, behaviour and has been linked to improved grades. Just like any other organ in the body, the brain needs energy to work at it’s best!
People’s energy needs vary depending on activity levels and life stage but typically men require more energy than women. Growing children require a lot of energy, as an example boys aged 7-10yrs should consume approx. 1970 kcals per day, and girls aged 7-10yrs should consume approx. 1740 kcals. For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day.
Long term health
EATING BREAKFAST HAS LONG TERM HEALTH BENEFITS. IT CAN REDUCE OBESITY, HIGH BLOOD PRESSURE, HEART DISEASE AND DIABETES.
Breakfast is an excellent occasion to eat together as a family when possible. Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.
Diabetes: Skipping breakfast may increase a woman’s diabetes risk, according to a study published this month in the American Journal of Clinical Nutrition. Women who ate breakfast an average of zero to six times per week were at a higher risk of developing type 2 diabetes than women who ate breakfast every day.
Heart Disease: Eating breakfast was associated with a lower incidence of heart disease in men between ages 45 and 82, according to a July study in the journal Circulation. The study also found that skipping breakfast was associated with hypertension, insulin resistance and elevated blood sugar levels.
Memory: A Journal of the American Dietetic Association review of 47 breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades. Translation: Eating breakfast is a smart move!
Weight Loss: In one recent study, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months. The other participants consumed the same number of total calories per day, but ate most of their calories at dinner, according to the study published in July in the journal Obesity. The large-dinner group only lost an average of 7.3 pounds each over the same time period.
Causes unhealthy mid-morning cravings
While you may think you are sparing yourself the extra calories, people who skip breakfast are more likely to grab something unhealthy as a midmorning snack.
Skipping Makes you forgetful
A study on elementary students revealed that skipping breakfast reduced their spatial and short-term memory. Professionals believe this is just as true for adults as well. (via Journal of Physiology and Behavior)
Makes exercise and body movement hard
Getting up off our butts is hard enough as is, so why make it even harder on yourself if a bowl of oatmeal or a Greek omelet will solve your low-energy crisis?
Makes you cranky
Nope, it’s not just the morning that makes you irritable. Breakfast food contains important nutrients that will give you that boost of positive energy you need to start your day.
Increases your cholesterol levels
Without a nutritious breakfast, studies have shown that cholesterol levels spike, and insulin levels are much higher.
Prevents you from getting important nutrients
Research reveals that people who skip out on breakfast also skip out on important nutrients like calcium and fiber. In addition, these individuals actually end up consuming more fat than breakfast eaters.
Negatively impacts mental performance
Studies have shown that those who opt out of breakfast are more likely to be disinterested and irritable, which affects work performance and relationships.
Depletes your energy levels
Breakfast foods are packed with healthy carbs and fiber, which are essential sources of energy in the morning.
Makes it harder to concentrate
Since breakfast replenishes your energy levels, skipping out can lead to the inability to concentrate throughout the day
Turns you into a bad role model
Come on, moms. If you aren’t willing to add a couple extra calories to your morning, your kids will follow suit. That’s not setting a very healthy example
Inhibits calorie burning
Spreading your food intake out over the course of the day keeps the metabolism revved and ready to go. If you limit your food consumption in the morning, your metabolism goes right to sleep…along with your weight loss goals!