Breakfast provides energy to the brain and the muscles in order to sustain activity through the day and also replenishes the glucose stores. Several studies have confirmed that eating breakfast can improve attention and memory. Research has also found that people who eat breakfast have a better attitude towards work, are more productive, have more strength and endurance, and a better concentration.

A study done in San Diego which measured the effectiveness of a 9:00 a.m. nutrition break after it had been implemented for one academic year at a school, found that the frequency of inability to focus, tiredness, stomachache, headache and midmorning hunger fell. Majority of the staff (74 per cent) stated that the nutrition break had positive effects on the learning environment and school attendance.

Contrary to beliefs that skipping breakfast may cut weight, several studies have shown that breakfast should be made a priority by those who want to lose weight. Along with lower body weight, breakfast eaters have lower insulin levels.

Skipping breakfast may not only leave you feeling more tired, irritable and restless in the morning, it may also make you more likely to eat fatty foods through the day. Recent research confirms that the more food you eat earlier in the day the more quickly you will fill up at dinner; and you won’t be hungry in the evening.

Since breakfast is one meal which most people eat at home, it can allow us to make better food choices and stick to regimes and supplements. Several studies show that breakfast helps boost your intake of important nutrients—complex carbohydrates, proteins, vitamins, minerals (especially calcium) and fiber. People who miss breakfast usually don’t make up for certain essential nutrients. This was clearly indicated by a study in Spain which highlighted the importance of breakfast in meeting the daily recommended calcium intake for schoolchildren. Subjects with the greatest intakes of milk products and calcium at breakfast also showed greater intakes of these foods over the rest of the day.

Practically, breakfast is a meal to wake the stomach up. You do not need to eat immediately upon waking, but try to eat something small within an hour or two of getting up. Also, it must not be large or heavy to cause discomfort. A heavy breakfast can lead to a slump in energy and be counter-productive. This is particularly true when leg work or physical activity is limited after breakfast. Avoid high fat and high glycemic foods if you are going to be inactive after breakfast.

HEALTHY BREAKFAST OPTIONS
Whole grain cereal/muesli/granola + milk (low fat milk or soya milk)
Egg + whole grain toast with vegetables or fruits
Sprouts and legumes
Nuts, seeds and fresh or dried fruits with yoghurt/milk
Vegetable juice with fruit and cheese
Bowl of seasonal fruits topped with low-fat yoghurt
Wholegrain chapatti stuffed with vegetables
Poha / upma/ dosa/ idli/ uthapam/ soya snack with vegetables
BEVERAGES
Milk - soy/ low fat dairy milk
Tea / coffee
Lassi / chaach
Milk shakes and cold coffee
Smoothies
Lemon water
Fruit and vegetable juices
Green tea
Barley/Chana sattu