From heart health to helping the kids’ study this is one meal not to skip

WHERE’S the best place to start if you want to have a healthy diet? At the beginning, of course, with breakfast.

We all have seven chances a week to start out on the right path to eating well.

Multiple academic studies suggest eating breakfast daily is associated with a lower risk of obesity, diabetes and heart disease.

And the advice is to reach for slow-release energy foods that will take you through to lunch without the need to grab a snack.

Miss breakfast and the mid-morning blood sugar crash will affect your mood, energy level and concentration, according to experts from Harvard Medical School.

It also means that your body will be less efficient at burning the calories you do consume.

What the NHS Says:

‘Start off with a light bite and, after a while, your morning appetite will naturally increase, and you’ll probably find you eat less throughout the day, including snacks.” Research suggests people who eat breakfast are slimmer because they tend to eat less during the day’

Here are a few reasons why starting the day well is so important and ideas of what to eat:

SUPER OAT

Oats are mostly grown in the US and Europe and are loaded with a unique group of antioxidants called avenanthramides which are thought to protect the heart against disease.

But that’s not the end of it. Hidden inside these powerhouse packages is a long list of minerals and vitamins.

Manganese, phosphorous, copper, vitamin B1, iron, selenium, magnesium and zinc give this breakfast staple a real head start in the health stakes.

Oats can also lower cholesterol and slow the absorption of fats assisting with maintaining a healthy weight. They are also largely gluten-free.

TOP TOPPINGS

Dried fruits and nuts are the perfect topping to supercharge the oats of your choice, whether it’s porridge, granola, oat pancakes or muesli.

The incredible benefits of almonds with their ability to lower blood sugar levels coupled with bone-supporting chia seeds as a topping are an easy way to start the day with a tasty, healthy energy boost.

Or you might want to add nut butters. They are a great source of heart-healthy fats which also raise your protein and essential nutrient counts.

CHILDREN

A nutritious breakfast is especially important for children.

Eating well before the school day has been linked to performance in terms of improved concentration, better exam results, increased energy and a healthier bodyweight in children of school age.

In young students the brain uses up to half of the body’s energy reserves and so boosting young bodies and minds with a healthy breakfast couldn’t be more important.

While in this country NHS advice is to start feeding babies on solids after six months, it is worth noting that research from the National Institute of Health and Welfare, in Helsinki, Finland, found that feeding oats to infants under six months old is linked to a reduced risk of childhood asthma.

MOOD BOOSTING

Research has also shown that breakfast can enhance mood leading to a more positive outlook and an even approach to the day.

Skipping meals, especially breakfast, lowers blood sugar, causing irritability, fatigue, and brain fog.

 According to the Mayo Clinic, about 45 to 65 per cent of your total daily calories should come from carbohydrates. The carbs found in whole grains and fruit, veg and beans can help stabilise blood sugar and assist your mood.

EXERCISE

A breakfast built on slow-digesting carbohydrates with protein for sustained energy is especially important on days when exercise is on your agenda.

If you skip this meal, you may feel lightheaded during your workout.

Slow-release oats will help you power through a workout just as well as supporting your morning stroll.

With so many benefits to eating a good breakfast, it makes sense to reach for healthy cereals, oats, dried fruits and nuts.

And the good news is that we can start afresh every morning and try again if we cheat a little.

HOW TO MAKE OAT FLOUR

Oat flour is a whole-grain flour made from rolled oats and is nutrient rich.

To make your own oat flour at home it really couldn’t be easier.

Take your rolled oats and place them in the blender. Whizz the oats until they are a fine powder.

Now you have a gluten-free, vegan, naturally sweetened, dairy-free, vegetarian building block for your breakfast.