As part of a balanced diet, the frequency and quality of meals perform an essential role in ensuring good health. Recent clinical studies confirm the importance of making small and frequent meals during the day, in order to ensure the smooth functioning of the body and maintain a healthy weight, while it is argued that, taking two meals or less, predisposes to obesity.

Therefore, the establishment of breakfast (first meal of the day) is the best gift that can be offered in our body! Considering the etymology of the word ‘’breakfast’’ is ‘break the fast’, we can explain the importance of breakfast in our diet. The human body operates like a machine: need ‘fuel’ that energy (sugars) to work properly! For most people the last meal consumed before morning awakening is usually performed 10-12 hours earlier.

During sleep, the heart, lungs, brain and other vital organs continue to function, consuming our energy reserves. So the breakfast as necessary to refuel the fuel depots in our bodies to allow it to meet the energy requirements of activities to follow. Studies regarding taking breakfast in children have shown that most children receive a proper breakfast: They have less weight than children who do not get breakfast and therefore less likely to become obese in both the teenage and in their adult life. Make better food choices during school meals, thus enhancing the necessary nutrients for proper growth while reducing the risk of developing chronic diseases in the future. He has found that children who receive breakfast, fewer days absent from school due to sickness.


They have better school performance especially in courses that require concentration and mental alertness. They have less anxiety, melancholy and emotional depression. Children receive breakfast cereals wholemeal and milk for breakfast, are more likely to meet their needs in valuable for developing their nutrients (eg B vitamins, iron, folic acid, calcium, zinc, fiber) and They were found to have particularly increased the feeling of satiety, decreased desire for food intake immediately after breakfast, and lower body weight. Similar positive effects for maintaining good mental and physical health have been reported in adults for whom taking a balanced morning meal is a daily habit.

What does a balanced breakfast?


1. Milk / Yogurt low-fat (1-2%) with breakfast cereal (whole grain, oatmeal, muesli or breakfast cereal bars) and fruit pieces

2. Milk / Yogurt low-fat (1-2%), bread or toasted whole wheat, rye, barley, with a little margarine (polyunsaturated / monounsaturated fat) and honey or jam,

3. Bread or toast, boiled egg / poached / soft-boiled or French toast and fruit or juice,

4. Toast or sandwich with whole wheat bread / rye or barley and: lean ham / turkey + cheese, or tuna + lettuce + tomato, or pepper and fruit or juice.

5. Milk / Yogurt low-fat (1-2%) , Toast or sandwich with whole wheat bread / rye or barley and tahini or peanut butter and fruit or juice.

Talk to your dietitian about the amount of these foods that your body needs to cover its needs for nutrients. Conclusively, adopting a balanced morning meal on a daily basis, you need to become a way of life in order to obtain wellness, energy and to have control of our body weight! Give a little time, so the introduction of become a way of life!

Check 8 Healthy breakfast recipes HERE.

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