In Breakfast

Breakfast is usually the first meal of the day designed to break the fast after sleep. It’s usually consumed within 2 to 3 hours of waking.

Breakfast is usually the first meal of the day designed to break the fast after sleep. It’s usually consumed within 2 to 3 hours of waking.

The recommended amount of kilojoules that a balanced breakfast should provide is between 15 to 25% of the total daily energy intake. This range will vary according to the person’s age, sex, daily energy requirements and lifestyle.

It’s advised to choose from protein rich foods such as eggs, lean meat, meat substitutes (vegetables protein), legumes, nuts, and dairy products.

These foods are also a good source of nutrients such vitamins A, D and from group B and minerals like calcium, potassium, zinc, iron, choline, linoleic acid. Nuts provide monounsaturated fatty acids, polyunsaturated fatty acids, dietary fibre, vitamins E and K, folate, magnesium, copper, selenium, and potassium.

The exclusion of any of these food groups during the breakfast meal makes it difficult to meet daily nutrient and food recommendations. The aim should be to achieve between 10 to 20% of the Daily Reference Value (DRVs) for vitamins, minerals, and fibre on this first meal.

Meal skipping, in particular breakfast, has been previously associated with poorer diet quality, increased central adiposity and cardio metabolic risk factors. A daily breakfast provides a wide range of physical and mental health benefits. Evidence suggests that those having breakfast have shown less health-compromising behaviours and have benefited from reduced health risk factors while making more healthy food choices overall. In other words, breakfast eaters usually have healthier habits throughout the day and these results in a positive impact on their overall health; better weight management; disease prevention from having the right nutrients; etc.

Breakfast intake can potentially favour the metabolic and hormonal responses of individuals so as to consequently decrease the total kilojoule intake a person has during the rest of the day. This can be explained mainly because having breakfast will cut the fast and the person will have a better control of the hormones which regulate hunger.

As opposed to the popular belief that skipping breakfast is not an effective method for weight control, a high-protein breakfast has been associated with higher appetite control and a daily reduction in the desire to eat, resulting in improved weight management. This was actually evidenced in a study showing that there is a favourable association between having daily breakfast and normal anthropometrics measures, so those having a daily breakfast were more prone to have a BMI among normal ranges.

The breakfast habit is not an easy every day practice for most of people; however, adapting the food selection to individual needs will help to encourage and improve this habit.


Source: This article was supplied by Herbalife Nutrition. For more information click here: (URL:

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