Have breakfast regularly to stay healthy

September is Better Breakfast Month for a reason. Having breakfast is a healthy habit and helps one stay productive.

Even though most people know that breakfast is the most important meal of the day, many forego it because they are too busy. Because of hectic morning schedules  breakfast is usually not a priority for parents and children.

After an overnight fast, breakfast provides the brain and body with the energy  required for proper functioning of the organs. Starting a day without having eaten in is like trying to crank a car that has no fuel.

Breakfast has a positive effect on mental and physical performance of children and adults. For school-going children, breakfast restores glucose levels that help the brain to function properly by improving concentration.

A child who skips breakfast will feel drained, restless and irritable by mid-morning.  Have you ever wondered why people, especially adults, tend to be moody in the morning? Well, wonder no more: The brain relies on a steady supply of glucose for it to function properly.

When you skip breakfast, this supply is disrupted, causing an imbalance of glucose in the body. This imbalance can make one feel nervous, anxious, tired, irritable, sleepy or in extreme cases confused and weak.

Missing breakfast could mean going for up to 12 to 15 hours without food which disrupts blood sugar and insulin balance.

It can trigger a craving for food . . . often those who are too hungry begin to binge    on carbohydrates and other sugary foods which increase the risk of obesity, diabetes and hypertension. Pay attention to what you choose to eat for breakfast —  having an unhealthy breakfast can be as harmful as having none. The standard breakfast for most Kenyans consists of a cup of tea with sugar accompanied by processed foods high in sugar but low in nutrients; foods like bread, mandazi, cakes, and cereals.

These foods are digested very fast and glucose is released into the blood almost immediately after consumption. The body responds to this huge inflow of sugar by producing insulin to take care of the low sugar levels.

This sharp drop in sugar leaves one lethargic and irritable. By the time you get to work, you are looking for a quick fix to boost your energy levels. A healthy breakfast should consist of a balanced meal with foods from all food groups, with more weight on wholesome (unprocessed) foods.

Unprocessed foods are metabolised slowly, keep one feeling full for longer periods and prevents unhealthy blood glucose fluctuation. Try to include a whole grain, a protein and a vegetable or fruit in your breakfast.

The protein helps keep away hunger and keeps one energised until lunch.   Vegetables and fruits provide fibre, vitamins, minerals and phytonutrients necessary for proper body functions and good health.