Breakfast, a necessary and healthy habit

Breakfast, a necessary and healthy habit (Cyprus Dietitians Association)

Breakfast is the most important meal of the day, both for children as for adults and in no case should it be omitted. It is the meal that interrupts the fasting of 10-12 hours that lie between the evening and the day.

It is the meal that will provide us with the energy we need to start the day and for this reason it is considered to be one of three main meals of the day and it should cover at least 25% of our daily needs in energy and nutrients.

Various studies have shown that eating breakfast is a healthy habit because:

It allows a better nutritional balance since it leads to a satisfactory ingestion of certain nourishing substances such as: calcium, vitamin D, iron, vegetable fibres as well as liquids.
The children who eat breakfast have higher levels of energy, concentration and achievement at school. On the contrary, omitting breakfast may lead to reduced concentration and problem-solving abilities as well as a negative attitude and fatigue.
Eating breakfast helps in the achievement and preservation of a healthy body weight.

What should a healthy breakfast contain?

Breakfast should be proportional to the nutritional needs, habits, activities and desires of every person. The pyramid of healthy diet forms the guideline for planning a balanced breakfast:

A milk product for its proteins and calcium such as milk, yogurt, cheese (with preference for those lower in fat). According to the World Health Organization (WHO) children over the age of 2 years may consume semi-skimmed milk products and those over the age of 5 may consume the skimmed or non-fat milk products.

Or/and a product containing proteins such as ham, turkey, lountza or egg.

Products containing synthetic carbohydrates for energy (bread, whole wheat crackers and whole meal cereals).

A fruit or fresh juice or vegetables for vitamins and vegetable fibres.

Milk, juice or herb tea contribute to hydration of the body after dark.

6 Food Groups

Food Group	Nutritional Composition	Foods
Fruits	Carbohydrates, vegetable fibres, Vitamins A&C, Water	Oranges, grapefruits, tangerines etc, juices and dry fruit
Vegetables	Carbohydrates, vegetable fibres, Vitamins A&C, iron, calcium, water	Tomatoes, broccoli, cauliflower, spinach, lettuce, peppers
Bread/ Cereals	Carbohydrates, proteins, vegetable fibres, iron, vitamin B	White bread and whole meal bread, breakfast cereals, rice, potatoes, pastas, crackers, cereals
Meat/ Fish/ Seafood/ Legumes/ Eggs	Proteins, fats, iron, vitamins B&A	Chicken, pork, beef, turkey, eggs, seafood
Milk	Proteins, fats, calcium, prosphorous, vitamins B_2, A and D, water	Milk, skimmed and semi-skimmed, yogurt, cheese, halloumi
Fats	Fatty acids, vitamin E	Olive oil, margarine, dry nuts, etc

Nutritional Composition

Food Group	Nutritional Composition	Foods
Carbohydrates	Provide energy	Bread, cereals, potatoes, rice, pasta, fruits, legumes and milk
Proteins	Form and maintain all the tissues	Meat, fish, poultry, milk and milk products, legumes, eggs, dry fruits
Fats	Provide protection, heat and energy	Oils, olives and animal fats
Water	Transfers nutrients to the tissues of the body and removes waste, helps digestion and regulation of body temperature	In most foods, water, drinks, beverages, fruits and vegetables
Vegetable Fibres	Help in the good functioning of the intestines, the reduction of colesterol, give a feeling of satiety and lead to a better absorption of glucose	Whole wheat cereals, whole meal bread, fruits, vegetables and legumes

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