healthy breakfast

Breakfast the healthy way – ‘what/what not’ to eat for breakfast

It’s a beautiful Monday morning. What better way to start your day than with a post about breakfast! I have your best interest at heart *wink*

A recent study has shown that going without breakfast in the morning is associated with a substantially increased risk of developing subclinical atherosclerosis.

Atherosclerosis is a degenerative disease of the arteries resulting in deposition of plaque(fatty material) on the inner walls of the arteries. This leads to hardening and narrowing of the affected arteries.

The findings of this study supports previous reports suggesting dietary patterns can affect rates of cardiovascular events.

In this study, it was found that not eating in the morning was associated with approximately 75% increased risk of subclinical atherosclerosis. This means that a person who always skips breakfast is 0.7times more likely to develop a heart disease than a person who has breakfast. While the risk of generalized atherosclerosis was more than doubled. Meaning that a person who skips breakfast is 2times more likely to develop a disease affecting most arteries in the body than a person who has breakfast.

This research also showed that even people who ate low-energy breakfast also had an increased risk of atherosclerosis vs those who started their day with a healthier meal. So it’s not just eough to have breakfast, but the breakfast has to be a healthy meal.


  • Skipping breakfast, in which <5% of the total daily energy intake occurred in the morning eg. taking only tea with/without milk or taking another nonalcoholic beverage.
  • Low-energy breakfast, in which between 5% and 20% of the total daily energy intake occured in the morning eg. having tea and a snack or bread.
  • High-energy breakfast, in which >20% of the total daily energy intake occurred in the morning.

Having described these 3 patterns of breakfast, one would wonder “so what is the example for a high-energy breakfast, is it eba and soup?” NO! A good example is one that contains carbohydrates, dietary fiber, fruits, vegetables, whole grains and high-fat dairy.

high-energy breakfast high energy breakfast healthy highenergy breakfast

The better your breakfast, the more protected you are against ‘heart problems’

One of the authors of this study claimed that if you eat in the morning, you are not going to be as hungry mid-morning, and you are not going to go to a nearby shop to get a snack.

Howbeit, I realized a long time ago that anytime I had breakfast, I would be hungrier later in the day. So I decided it was better to skip breakfast…I guess I have been doing it wrong all this while.

This study found a relationship between increase in obesity and skipping breakfast. But it was not clear whether skipping breakfast causes more people to be obese or if the obese skip breakfast with the misguided goal of losing weight.

This was referred to as ‘chicken-or-egg’ situation.

These researchers likened the healthy eating habits to this old adage

“breakfast like a king,

lunch like a prince and,

dine like a pauper”

I hope this post helps you make the right decision. Don’t overlook your breakfast…it’s good for your healthy. To know more about healthy eating, check out my posts EATING HEALTHY ON A BUDGETΒ andΒ EATING HEALTHY; FRUITS AND DRINKS

With Love,





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