Quality Breakfast for Peak Performance

The Most Important Meal of the Day

Many of us tend to neglect our breakfast because we drag to wake up a little later. Some of us even believe that skipping breakfast will lead to weight loss. In fact, breakfast provides fuel and energy after we fast for the entire night while asleep. That's why we called it "break-fast".

Benefits

Glucose and carbohydrates provide us with energy for the brain to function better. We want to have a good memory and concentration at work. It also improves our mood and lower stress. As other essential nutrients are for overall health, we will be more active and attentive through the late morning and early afternoon.

Strangely, research shows that those who eat breakfast are most likely to be in their ideal weight range. By enjoying our breakfast, we reduce our risk of getting type 2 diabetes and heart disease. 

"All happiness depends on a leisurely breakfast" - John Gunther

The disadvantage of Not Having Breakfast

If we don't take breakfast, we are most likely to underperform on that day. And when we get hungry in the late morning, we will grab a snack that is low in fiber, vitamins, and minerals but high in fat, sugar, and salt. So why should you decide to skip breakfast?

Good Breakfast Ideas

Nutritionists advised that breakfast should be taken within 2 hours after we wake up.

A healthy breakfast should be able to provide 20~35% of your daily calorie usage. (An average adult men requires 2'500'000 calories while adult women use 2'000'000 calories per day)

A healthy breakfast should consist of carbohydrates, healthy fats, fiber, protein, vitamin B, iron, and calcium.

Examples of good breakfast:

• Sandwich (peanut butter or banana)
• Whole-grain cereal
• Whole-grain bars
• Fruits and vegetables
• Milk
• Smoothie

"Never work before breakfast, if you have to work before breakfast, eat breakfast first" - Josh Billings