Is breakfast really important?

"Breakfast has been proven to be the most important meal of the day, and individuals who consume breakfast generally exhibit better eating habits and are more inclined to make healthier food choices throughout the day" says Malaysian nutritionist Leong Wei Fang.

In today's fast-paced life, many people often overlook the importance of breakfast, especially the younger generation. They either have no appetite in the morning or prefer to use the time for breakfast to sleep, while others are striving to reduce calorie intake.

When it comes to the reasons for giving up breakfast, nutritionist Ang Pooi Woei, who has many years of experience in the field, believes: "It is common for young people nowadays to sleep late at night and get up late the next day. But it doesn't make sense to skip breakfast if you skip it and then eat more meals or food afterward."

"Therefore, skipping breakfast is not helpful for weight management."

The importance of breakfast is already reflected in its name: we should eat this meal to break the fast that lasts all night.

In fact, the regenerative process that occurs during the night while sleeping consumes part of our food reserves to heal our bodies. Breakfast allows the replenishment of depleted substances such as protein and calcium. Therefore, from this perspective, a healthy breakfast makes sense.

Ang pointed out: "Breakfast is important because people's bodies run fast during sleep, which requires some calories and nutrients to start daily life."

The MyBreakfast study, a comprehensive nationwide examination of school children's breakfast habits in Malaysia, revealed that one out of every four children skipped breakfast for a minimum of three days per week.

While some studies suggest that skipping breakfast is not harmful, other evidence suggests otherwise. After a night of sleep, the body has been expending energy for more than 10 hours without eating. So, the nutritional health of young people who skip breakfast for long periods is also a concern.

Leong continues, "It's worth noting that the specific benefits of breakfast vary from person to person, and it's important to consider personal preferences and circumstances. But breakfast does have benefits in terms of improving nutritional intake, weight management, cognitive function, and having better emotional health."

On the other hand, there is a positive association between eating breakfast regularly and maintaining a healthy weight, and reducing the risk of chronic disease. A person who skips breakfast regularly is at greater risk of developing chronic inflammatory diseases, which can even be life-threatening.

Leong said, "Skipping breakfast does not necessarily pose a specific health risk for everyone, because the effects of skipping breakfast vary from person to person. If you skip breakfast regularly, you need to focus more on eating a balanced diet for the rest of the meals to ensure adequate nutritional intake."

In this regard, Ang believes that, "If you skip breakfast for a long time, you are more likely to gain weight and have an increased risk of atherosclerosis, heart disease, hypertension, diabetes and obesity."

Furthermore, breakfast plays a crucial role in preserving good health and enhancing productivity. As per the Herbalife Nutrition Asia Pacific Breakfast Habit Survey, 75% of Malaysian respondents have acknowledged the significance of a nutritious daily breakfast. With the increasing awareness of health, 52% of Malaysian respondents have already taken steps to ensure they consume a well-balanced breakfast.

And what should a nutritionally balanced breakfast look like? To this Leong offers some advice, "A healthy, balanced breakfast should include healthy carbohydrates, protein, healthy fats, fruits and vegetables, and dairy products."

The value of different breakfasts varies. The crucial aspect is to consistently ensure that your breakfast incorporates a diverse range of nutrient-rich foods, as no single food can fulfill all the body's nutritional requirements.

For young people living in fast-paced times, Ang notes: "If you manage to find the "right" meal replacement, it's a good choice for breakfast. Overnight oats can also be an option because they are easy to prepare, just prepare them the night before and put them in the fridge. When you want to eat it, you can add some fruit or nuts and it's more nutritious."

High nutritional value of breakfast - thanks in part to nutritious breakfast cereals. While a nutritious and well-balanced breakfast offers benefits, maintaining a regular diet is even more crucial for sustaining stable blood sugar levels throughout the day. As a busy university student, commencing the day with breakfast becomes even more imperative to uphold normal energy levels and foster mental clarity.

Breakfast is everything. The beginning; the first thing. It is the mouthful that is the commitment to a new day, a continuing life.