It’s simply the first meal eaten after you wake from your night’s sleep and in some cultures comes at midmorning or even later.

Researchers say that eating breakfast helps to stabilise the blood sugar levels that regulate your appetite and energy levels. A healthy breakfast gives your body the energy it needs to meet the demands of the morning and will even help you through the rest of the day.

When you wake up in the morning your body has gone without food for seven or more hours. You need a recharge of glucose which is your body’s primary source of energy. Breakfast foods like wholegrain toast and cereals are excellent sources of carbohydrates that help to kick start your metabolism.

People who skip breakfast tend to run out of energy and compensate by eating snack foods or consuming coffee to get them through their morning. Even though they find the energy to keep going until lunchtime they miss out on the vitamins and minerals needed for physical health and vitality.

Studies show that eating breakfast will give you improved concentration and performance at school or at work. You’ll have more strength and endurance for physical activity as well as lower cholesterol levels.

Research has also shown that eating breakfast is good for your health. Doctors from Harvard Medical School in the U.S. found that regular breakfast eaters have less chance of becoming obese, of developing Type 2 diabetes and even of having a heart attack.

The ideal breakfast contains a variety of foods. The basic ingredients of a good breakfast can include fruits, vegetables, whole grains, low-fat or non-fat dairy products, and lean protein.

Breakfast is a good opportunity to get the fibre you need to keep your digestive system healthy because it’s found in many breakfast foods like cereals, fruits and vegetables. Adults should consume at least 30 grams of fibre daily, yet the average Australian’s diet contains just 18 grams to 25 grams of fibre.

Some possible healthy breakfast choices that won’t take long to prepare and will keep you from feeling hungry until it’s time for lunch are:

Oatmeal with low-fat milk, topped with nuts and raisins
A vegetable omelette and wholegrain toast
A smoothie made with fresh fruits and low-fat yogurt
A hard-boiled or scrambled egg with a bowl of fresh fruits
Wholegrain cereal with low-fat milk topped with fresh fruits
Wholegrain toast topped with baked beans
A bowl of low-fat yoghurt topped with fresh fruits
A low-fat muffin topped with yogurt and fresh fruits

By the way, you don’t have to eat only traditional foods just because it’s breakfast. For sustainable energy you can team high-fibre foods with proteins like eggs, turkey, chicken, fish, and lean meats. Variety makes any meal more interesting.