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The Importance of Eating Healthy Breakfast

Updated on August 28, 2013

I had seen many times before on television this old 'Cheerios' commercial jingle: "This boy is running out of energy because he didn't fuel up with a good breakfast." Well, it's more than a jingle - it's the truth. Having a healthy breakfast helps fuel your body's energy supply, and it increases your tendency to eat healthier throughout the rest of the day.

If you tend to skip breakfast because you're always in a hurry, you should eat a small snack like a slice of toasted bread or a small banana. That small snack boosts your blood sugar levels and enhance your performance.

Some people exercise or train early in the morning before work or school and most of them skip breakfast which isn't doing themselves any favor. The truth is, it actually hurts their performance.

Before going to exercise, eat a small banana or a slice of toasted bread. Then after the workout, eat the rest of your healthy breakfast. Most people lose their appetites after exercising, but they need to eat anyway to help restore the energy reserves used during the exercise.

A healthy breakfast can be a liquid breakfast which includes a glass or two of a fruit juice followed by a glass of low-fat milk. Or, you can eat a bran muffin, bagel or some other carbohydrate-rich food. This kind of breakfast gives you the fluids, proteins, carbohydrates and vitamins you need.

If you prefer to exercise later in the day, you still need to eat breakfast. A breakfast plus a mid-morning snack should provide at least one-third of your daily calories.

Studies show that active women need about 600 to 700 calories for breakfast (1,800 - 2,100 total calories daily) and active men need about 800 to 900 calories for breakfast (2,400 to 2,700 average calories daily).You can get these calories from a banana, a muffin, a bowl of cereal and a glass of juice.

If you think you would never eat that much for breakfast, take the banana or muffin to school or work with you for a mid-morning snack.

If you don't prefer cold cereals, you can try cooked breakfasts like boiled eggs with toast and jam, waffles, oatmeal, or other hot cereals. These foods give you the necessary vitamins, minerals and calories.

There is this notion in some people that skipping breakfast makes you lose weight... Well, they must think again. (I had a hub on this entitled, "Don't Skip Breakfast: Breakfast is the Most Important Meal of the Day").

Eating a healthy breakfast cuts down the amount that most people eat throughout the rest of the day. Conversely, those who skip breakfast are more likely to starve before lunchtime and can grab the quickest junk-food snacks they can find.

If you're on a diet just eat a smaller, healthy breakfast -- 400 to 600 calories instead of 600 - 700 calories. Still you will be able to lose weight because of the reduced calories and at the same time you are providing your body with needed fuels and energy.


Bear in mind that eating breakfast is just as important as your exercise or any sports activity. Without breakfast, it's like climbing a mountain without any necessary equipment thus puts you at risk.


Submit a Comment

  • beth811 profile image

    beth811 8 years ago from Pearl of the Orient Seas

    Hi, blaise! Good to hear from you again. Thank you for the comment.

  • blaise25 profile image

    Fehl Dungo 8 years ago from close to you...

    I never skip breakfast, it's like there's something wrong if I do...thanks for the well presented hub! God bless ;p

  • beth811 profile image

    beth811 8 years ago from Pearl of the Orient Seas

    Now you know...then go for it. Goodluck!

    Thanks for reading.

  • habee profile image

    Holle Abee 8 years ago from Georgia

    This is something I know I need to do. Maybe your hub will boost me to action!

  • beth811 profile image

    beth811 8 years ago from Pearl of the Orient Seas

    Hi Chin. Kumusta na? Thank you for your nice comment.

  • Chin chin profile image

    Chin chin 8 years ago from Philippines

    I don't remember having missed any breakfast. Since I was a child, I think I've been trained to eat it. Good thing especially for school kids who need the energy for mental work, for grown-ups as well who need it to boost one's performance. I am also working on that habit on my kids. Good job on this hub.

  • beth811 profile image

    beth811 8 years ago from Pearl of the Orient Seas

    You are on the right move now, shamelabboush. Keep it up! Thank you for your comment.

  • shamelabboush profile image

    shamelabboush 8 years ago

    I used to skip breakfast before but recently, started to have a hearty one. I noticed the difference of course. Thanks beth.

  • beth811 profile image

    beth811 8 years ago from Pearl of the Orient Seas

    Thanks for reading, Ambition. It is to our advantage if we try not to skip it.

  • Ambition398 profile image

    Ambition398 8 years ago

    Breakfast has never been my favorite meal but I usually eat it. Thanks for reminding me that I should!