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Start Your Day Off Right!

Eating a healthy breakfast is like fueling your car. You can’t go very far without it!

It is often said that breakfast is the most important meal of the day.  As the term itself quite literally means, "breaking your fast overnight".  It is necessary to recharge your body after an 8 hour rest.

While you are sleeping, your body uses up the nutrients that you consumed from your last meal. These nutrients need to be replenished when you wake up.As you start your day, the blood sugar level in your body remains low.

Eating a healthy breakfast helps regulate your glucose levels. Fasting for too long could trigger sugar spikes after lunch and dinner. A recent study has shown that skipping breakfast increases cholesterol level. Among the 36 participants, those who did not eat breakfast showed an increased level in cholesterol compared to those who consumed healthy oat porridge.

The same study also showed that those who ate breakfast felt fuller throughout the day and experienced less hunger pangs. This means that skipping breakfast makes you feel more hungry, making you crave unhealthy foods or eat bigger meals later in the day, which leads to weight gain.

A healthy breakfast also keeps your metabolism active and fueled, so even though it may feel like you are eating more, you are keeping your body more engaged and thereby in a state for easier digestion. An ideal breakfast contains a good mix of fiber, carbohydrates, and protein. Fiber helps you feel full while carbohydrates give you the needed energy. Protein, on the other hand, provides stored energy that your body uses as the day goes on. Examples of fiber-rich foods are flaxseed, chia seeds, and avocado.

Carbohydrates can be sourced from oats, quinoa, and sweet potatoes. Good sources of protein are eggs, milk, and yogurt. For a quick and complete healthy breakfast, try oatmeal with skim milk topped with fresh fruits and chia seeds.

The next time you feel like skipping your breakfast, just remember that you are slowing your metabolism down from being in an active state, and depriving your body from the nutrients you need.

1. American Friends of Tel Aviv University. (2015, July 28). Diabetics who skip breakfast provoke hazardous blood sugar spikes: Type-2 diabetics who 'fast' until noon risk day-long consequences.ScienceDaily. Retrieved September 27, 2016 from

2. Geliebter, A., Astbury, N. M., Aviram-Friedman, R., Yahav, E., & Hashim, S. (2014). Skipping breakfast leads to weight loss but also elevated cholesterol compared with consuming daily