An expert dietitian explains why breakfast can lower the risks of certain diseases, prevent overeating, and help maintain a stable body weight.
For years breakfast, has been sold as the most important meal of the day. We’ve all heard that breakfast sets us up for the day. Elle Kelly, an expert dietitian, who specialises in eating disorders and sports nutrition, gives us evidence on how breakfasts can be beneficial for several reasons, especially health and maintaining weight.
Every meal is an opportunity to provide the body with nourishment, and there is the potential that those who don’t eat breakfast could be missing out on certain nutrients and energy, which ties in with the link between skipping breakfast and overeating, as this can be the body’s attempt to compensate for this missing energy.
So, what does make a nourishing breakfast? Watch this video to find out.
Follow Elle on IG: ellekellynutrition
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Chapters:
00:00 – Most important meal?
01:02 – Skipping meals risks
02:21 – Protein-filled meals
03:04 – Fruits
03:34 – Any more breakfast questions?
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BREAKFAST IDEAS 🍏🥯🍳
Smoked salmon and avocado on toast
Scrambled eggs with sundried tomatoes and spinach on toast
Porridge with yogurt or protein powder, topped with peanut butter and berries
Stewed apple with Greek yogurt, topped with seeds
Smoothie with a banana, spinach, milk, yogurt and flaxseed
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References
Karatzi, K., Moschonis, G., Choupi, E., Manios, Y., Skenderi, K. P., Grammatikaki, E., … & Daskalou, E. (2017). Late-night overeating is associated with smaller breakfast, breakfast skipping, and obesity in children: The Healthy Growth Study. Nutrition, 33, 141-144.
Leidy, H., Racki, E. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. Int J Obes 34, 1125–1133.
Fanelli, S., Walls, C., & Taylor, C. (2021). Skipping breakfast is associated with nutrient gaps and poorer diet quality among adults in the United States. Proceedings of the Nutrition Society, 80(OCE1), E48.
Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome. Clinical Science, 125(9), 423-432. [accessed September 2022 via:
Vujović, N., Piron, M. J., Qian, J., Chellappa, S. L., Nedeltcheva, A., Barr, D., … & Scheer, F. A. (2022). Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity. Cell Metabolism, 34(10), 1486-1498.. Retrieved from;
Jakubowicz, D., Wainstein, J., Landau, Z., Ahren, B., Barnea, M., Bar-Dayan, Y., & Froy, O. (2017). High-energy breakfast based on whey protein reduces body weight, postprandial glycemia and HbA1C in Type 2 diabetes. The Journal of nutritional biochemistry, 49, 1-7.
Blaak, E. E., Antoine, J. M., Benton, D., Björck, I., Bozzetto, L., Brouns, F., … & Vinoy, S. (2012). Impact of postprandial glycaemia on health and prevention of disease. Obesity reviews, 13(10), 923-984
Heo, J., Choi, W. J., Ham, S., Kang, S. K., & Lee, W. (2021). Association between breakfast skipping and metabolic outcomes by sex, age, and work status stratification. Nutrition & Metabolism, 18(1), 1-10.
Fanelli, S., Walls, C., & Taylor, C. (2021). Skipping breakfast is associated with nutrient gaps and poorer diet quality among adults in the United States. Proceedings of the Nutrition Society, 80(OCE1).
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