The importance of breakfast: 3 reasons not to miss it!

Some consider it the most important meal of the day, while others skip it without even bothering. Essential or not, breakfast is nevertheless a good dose of energy that we need to wake up in the morning.

Lack of energy on the importance of breakfast…

It’s strange how contradictory life can sometimes be. After all, we often hear about the importance of breakfast in TV shows, scientific journals or health magazines. Yet we continue to neglect it… The 14% of adults who didn’t eat breakfast in 2007 has risen to 21% in 2013 according to a Credoc* survey. And children are said to have risen from 13% to 29%.

The reasons (or excuses) are many: lack of time, not hungry, lack of conviviality… All of which doesn’t help our breakfast to win new followers. And yet, eating and even enjoying a balanced breakfast provides the energy we all need in the morning.

Why is it important to eat breakfast in the morning?

1. A good dose of energy after a long night!

At night, our metabolism slows down. But that doesn’t mean it doesn’t consume energy. Our respiratory system, our cardiac activity, the renewal of our cells: all of this represents an expenditure of energy. And so does waking up, the moment when we have to start the machine all over again.

In the morning, our body needs calories to recharge its batteries and activate its metabolism. A good, well-balanced, energizing breakfast revitalizes the body and prevents it from having to draw on its reserves.

2. Breakfast helps prevent sluggishness

The brain and muscles are major consumers of carbohydrates. Even when they’re idle. After a fast of 8 to 12 hours, our bodies can feel a lack of sugar, which can lead to a hypoglycemic attack, or the feeling of fatigue and lack of concentration that usually follow. In short, a major slump. This is particularly true for children in their growing years. By eating a breakfast rich in (complex) carbohydrates, we can avoid this morning slump.

3. And it helps keep us hydrated

Water isn’t the only thing we need to meet our hydration needs: fresh fruit, hot and cold drinks, dairy products and other foods all play their part in keeping us hydrated. After a long fast, eating a balanced breakfast consisting of a drink and other foods helps to cover all our water needs (2 to 2.5 liters per day on average) and compensate for night-time losses.

What is the ideal composition of a balanced breakfast?

That said, just because breakfast is important doesn’t mean we can devour any and all delicacies… even if maple syrup pancakes and viennoiseries catch our eye. It shouldn’t be too hearty or too rich in simple carbohydrates.

Breakfast contributes to the day’s calorie intake: it should represent 20-25% of our daily intake. Like any other meal, it must be balanced, healthy and delicious. So, to overcome sluggishness and bring a dose of good humor, it should (ideally) contain :

• A grain product with complex carbohydrates: wholemeal, cereal or sourdough bread, wholegrain cereals, oatmeal or muesli.
• A portion of fruit for fibre, vitamins and a dose of sugar
• A protein and/or fatty food such as a slice of smoked salmon, an egg, butter, a handful of oilseeds or a dairy product (yoghurt with plant or animal milk, cheese, animal or plant milk).
• A cold or hot drink for hydration (even coffee or a good chicory)

Whether or not breakfast is the most important meal of the day is a matter of debate among nutritionists and health specialists. In any case, what we do know is that it gives us the boost we all need in the morning.

So to avoid missing out, here are a few tips: prepare it the evening before, change your menu regularly to avoid routine (and fatigue), and/or get up a little earlier to enjoy it with your family.

*Crédoc study “Le petit-déjeuner, un repas essentiel de plus en plus délaissé et simplifié”, CCAF for Comportements et Consommations alimentaires en France, 2003-2013.