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A Gentleman Never Skips Breakfast

Time is precious in the morning. In the rush to work, it's tempting to skip that extra 5 minutes for some breakfast. But wait. Breakfast may be more important than you think...

Did you know?

Men who eat breakfast are less likely to be overweight than those who skip the meal, and are less likely to have high cholesterol.

So, how about swapping out that mid-morning croissant and latte for a bowl of oats and a glass of fruit juice?

Why eat breakfast?

Breakfast literally means 'breaking the fast'. Having been without food all night, your body is low on energy and needs fuel, in the form of food, to get going again.

Complex carbohydrates or low-glycaemic (low-GI) foods are the best sources of energy for your brain. They slowly break down into glucose, providing a long-lasting source of energy.

Researchers have found that eating breakfast can help brain function, important for us all - our kids, athletes, office workers and high-flying power brokers alike. Studies have found people who always skipped breakfast were 27% more likely to have a heart attack.

Yeah, but I wouldn't mind losing a few kilos...

Many a man is tempted to skip breakfast in an attempt to lose weight, however, research shows that a man who eats breakfast tends to eat less fatty foods and fewer calories during the day. Eating breakfast kicks in your metabolism and helps balance your food intake throughout the day and makes overeating less likely. If you have had a bowl of cereal first thing, you are much less likely to reach for the cookie jar or that donut during the morning.

What makes a healthy breakfast?

The best choices for breakfast are high in fibre and low in fat. Breakfast should account for about 25 percent of your daily energy requirements. Choosing wisely can help you include many essential nutrients and can help you well on the way to achieving your recommended daily fibre intake. Look out for breakfast cereals that are low in sugar and high in fibre.

Breakfast cereals tend to be high in B vitamins and if served with milk you also get your intake of calcium and a dose of protein as well. Choose one or two percent milk to cut down on fat.

Juice it up

A fresh fruit smoothie is a great way to start the day. Chuck some fruit and ice in the blender and give yourself a vitamin blast first thing. If you don't have time for this, try a glass of fruit juice. Concentrated orange juice has just as much vitamin C as freshly squeezed, so don't worry if you can't get hold of the very fresh kind. Vitamin C content of juice decreases the longer the carton/bottle is open so to get the most benefit you should drink it within 3 days of opening.

Juice isn't enough on its own to set you up for the day. If you are not having breakfast cereal, have some whole-grain toast with low-fat spread and, ideally, marmite (or vegemite for the Aussies amongst you), which contains lots of B vitamins. If you don't like marmite, have a small helping of jam or honey instead.

Prefer something cooked?

If you have time in the morning there are plenty of healthy, cooked options. Try a poached egg or beans on toast, grilled tomatoes, mushrooms, and a French omelette, or a lean-cut bacon sarnie (grilled of course).

Eat breakfast like a king, lunch like a prince and dinner like a pauper, so says the old adage. Make sure you make time for your most important meal of the day.

Don't Forget the Protein

A healthy breakfast has a minimum of 5 grams of protein, though for the active gentleman (and if you're not active you're no gentleman in the the Style Magnate's book) we'd suggest upping that to 20 grams to keep you lean and keen. And for a man in a hurry, combine a low fat protein shake with a piece of fruit and you are good to go.

Key Points

  • After a night without food, your brain and body needs fuel to get going.
  • Breakfast can help improve your mental performance.
  • The best choices for breakfast are low-fat, high-fibre foods that provide sustained energy throughout the morning. Try breakfast cereal or whole-grain toast.
  • Don't forget the protein - at least 5grams

People who eat a healthy breakfast are less likely to be overweight than those who skip the meal.

Fact Or Myth

Myth: skipping breakfast is a good way of losing weight.

Fact: eating a healthy breakfast can help reduce the total number of calories you eat in a day and can actually help you lose weight.


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