Breakfast, The Happy Meal

By Sakina Mohamed

KUALA LUMPUR, March 15 (Bernama) -- Want to know the secret to a smarter, happier and slimmer you? Eat breakfast!

Many people do not realise this, but eating the first meal of the day is vital in helping them think, feel and even look better. It also sets the tone for the rest of the day.

"Recent studies indicate that people who eat breakfast regularly enjoy a more positive attitude, and they are slimmer and have better mental performance," says Nestle Malaysia's Nutritionist Cher Siew Wei to Bernama.

This is because our body uses sugar, or glucose, in the blood for energy. When we wake up, our blood sugar level is low because we've been fasting overnight. So, eating a nutritious and balanced breakfast helps to provide enough energy to kick-start the day.

BREASFAST BRINGS POSITIVE IMPACT

Cher says starting the day with a nutritious balanced breakfast has a positive impact on alertness, concentration and helps students and employees establish a positive attitude towards studies or work.

"This is not surprising, given breakfast, especially one that is rich in complex carbohydrates such wholemeal bread, whole grain cereal drinks and whole grain breakfast cereals, boost brain glucose levels," she says.

Furthermore, micronutrients such as B vitamins are commonly added to whole grain cereal drinks and breakfast cereals. These vitamins encourage production of brain chemicals like serotonin, which send "feel good" messages that ultimately make you happier throughout the day.

In contrast, those who skip breakfast may find themselves moody and irritable throughout the day.

EATING TO LOSE THE KILOS

Eating to lose weight may be a paradoxical concept to some. But studies have proven time and again that eating breakfast helps curb your appetite for the rest of the day and revs up your metabolism. These will undoubtedly help you shed the kilos.

Cher says a revved up metabolism helps to burn the maximum number of calories to fuel your activities.

Are you a carb-addict trying to lose weight? Breakfast is the best time to eat carbohydrates since you will have the rest of the day to burn them off and use them as fuel to keep your body and your brain working. Just be sure to opt for whole grains with lots of fiber.

It is an easy, guilt-free way to sneak in some carbohydrates into your day without jeapordising your slimming efforts.

BREAKFAST SKIPPERS AT THE LOSING END

But that is not all. Have you noticed how some people tend to have "cravings" and load up on lunch because they have missed breakfast? Eating breakfast may correct this as it curbs the hunger seen later in the day, which usually results in overeating.

Conversely, those who skipped breakfast may trick their bodies into believing that it is starving, and thus cause the body to go into "survival mode" and start storing fat. This makes it easier to gain weight.

Cher says breakfast skippers also tend to choose higher-calorie foods at the next meal. In the long term, this may lead to the development of chronic health issues.

"Many studies have shown the association between breakfast consumption and weight management. The Journal of Obesity Research in 2002 reported that of the 3000 volunteers studied in the United States, 78 percent who successfully lost excess body weight and then maintained their weight ate breakfast every day of the week.

"This result suggested that eating breakfast on a regular basis is one of the common behaviours to maintaining weight loss," she says.

In addition to that, a study by the University of Texas, El Paso in U.S. also shows that eating breakfast can increase the output of leptin, a hormone that suppresses appetite.

BUT I HAVE NO APPETITE IN THE MORNINGS

So breakfast is indeed the most important meal of the day but many people still claim that they could never eat breakfast, although they know how important it is.

The Malaysian Adults Nutrition Survey (2003) showed that 1 out of 10 Malaysian adults skipped breakfast.

A joint research conducted by Universiti Kebangsaan Malaysia (UKM) and Nestle on the Nutritional Status and Dietary Habits of Primary School Children in Malaysia (2007-2008) revealed that 1 out of 3 Malaysian primary school children leaves home for school with empty stomach.

The reason? Of the 11,371 primary school children surveyed, 45 per cent said they missed breakfast because they had "no time", 22.2 percent cited "not hungry" as their reason while 17.6 percent said they had no appetite.

"The "no appetite" or "no time" for breakfast excuse is similar to the "I've got no time for exercise" excuse," says Cher.

"If you want to re-establish the breakfast-eating habit, but "no appetite" is the obstacle, start with something small and easy to prepare, and concentrate first on making it part of the morning routine."

Parents can buy buns and leave it on the table for the kids or themselves to grab in the morning, she says.

For those unable to eat something solid in the morning, Cher suggests them to start the habit by having a cup of hot drink like milk, Milo, or even a cereal drink.

"The fibre content in cereal drinks can keep you full for some time. It may not be as heavy as a full meal, but something is better than nothing."

SPONSOR BREAKFAST TO BOOST PERFORMANCE

The 2007-2008 Nutritional Status and Dietary Habits of Primary School Children in Malaysia survey revealed that 10.6 percent of the children said they skipped breakfast because there was no food available.

Lack of food for energy in the morning may not only adversely affect a child's learning and performance in school, but studies show that it can also cause behavioural problems among them.

Similarly, employees'performance and productivity in the workplace will also be affected if they missed breakfast.

Therefore, Cher points out that it would be a good idea for schools or workplaces to sponsor simple, nutritious breakfast.

"This can be just a sachet of instant cereal drink, a bun, a cup of yogurt or a sandwich. Even a glass of milk will help," she says.

BUT I WOKE UP TOO LATE..

Never too late for breakfast! Breakfast is defined as the first meal of your day, which you should have within an hour of waking up.

"So even if you wake close to lunch time, eat something. It's still considered breakfast," says Cher.

Some of us may opt to wait for lunch time and go for "brunch". Cher advises against this.

"You cannot compensate breakfast by eating a bit more at lunch, because it doesn't work that way. This can be dangerous to your figure and health," she says.

VARIETY AND MODERATION IS KEY

Although eating breakfast is encouraged, some breakfasts may tip the scales the other way.

Cher says popular Malaysian breakfasts like nasi lemak and roti canai can be dangerous to the health if taken regularly.

"It is okay to have nasi lemak occasionally. But make sure you take the basic nasi lemak, and avoid adding on rendang meat, fried chicken or other fat-laden condiments," she advises.

Cher also advises people to take different types of food for breakfast so that they may benefit from different types of nutrients.

For those rushing in the early mornings, she recommends taking with them a muesli bar, a fruit or a wholegrain bun. They can also opt for dairy products like cheese and yogurt or choose wholewheat crackers and biscuits.

-- BERNAMA