The nutritionist reveals the importance and how to eat correctly at the beginning of the day
You’ve probably heard of importance of breakfast to start the day. But you’ve also come across a person who doesn’t have this habit or maybe you identify with it. However, the fact is, if you skip this meal, you can lose essential nutrients for the rest of the day.
According to a study conducted by the University of Ohio, it has shown that the individual who skips breakfast loses calcium from milk, vitamin C from fruit and the fiber, vitamins and minerals found in fortified cereals.
Therefore, according to Dr. Marcella Garcez, nutritionist, director and professor of the Brazilian Association of Nutrology, “eating in the morning is a strategy to reduce the caloric intake during the day and improve the quality of the diet”.
“If the first meal of the day is adequate and balanced, the caloric density will be lower. Avoiding breakfast increases the anxiety of eating, which causes hunger and cravings for caloric foods. Examples: sweets, fried foods, salty foods and industrialized foods”, explains the doctor.
Furthermore, the study came to another conclusion. If the person does not eat the foods that are eaten for breakfast, they will not remember to eat them during the day. “So these common breakfast nutrients become a nutritional gap,” points out the nutritionist.
According to the United States Department of Agriculture, calcium, potassium, fiber and vitamin D are considered dietary components of public health concern for the general population. After all, the scarcity of these nutrients is associated with health problems.
Breakfast can be essential for health
Dr. Marcella states that most of the research related to the topic has focused on the effects of skipped breakfast on children at school. This includes concentration difficulties and behavior problems.
“A good breakfast is fuel for the brain. Neurons use glucose as the main energy substrate, so breakfast contributes to activities that require attention and reasoning.”
For this study, the team used data from the National Health and Nutrition Examination Survey (NHANES), which collects health information on a nationally representative sample of around 5,000 people each year through interviews, laboratory tests and physical exams.
The sample for this study included 30,889 adults aged 19 and over who participated in the survey between 2005 and 2016. And 15.2% of participants, or 4,924 adults, reported skipping breakfast.
People who did this ate fewer vitamins and minerals than people who ate breakfast. The differences were most pronounced for folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D.
You even lose weight
“People who ate breakfast ate more total calories than those who didn’t. But lunch, dinner and snacks were much higher for people who skipped breakfast and tended to eat a lower quality diet.”
“This shows that those who skipped breakfast had a nutrient deficient nutritional profile and those who ate had a different nutritional profile.”
“A healthy breakfast has all the macronutrients in balance, that is proteins with high biological value, such as eggs, low-fat cheeses, yogurt, soy and chickpea proteins, healthy carbohydrates, such as whole grains, oatmeal, fruit , in addition to good fats, involving oilseeds and olive oil. Medical follow-up is essential for a healthy diet that meets the needs of each individual “, concludes the specialist.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
