The Right Breakfast Breakfast symposium: Nestlé –Whyeth Nutrition At the 45th Annual General meeting and Scientific Conference of the Nutrition Society of Nigeria, EKO 2015 Folake Samuel Ph.D 17-09-2015

Definition(s) of Breakfast Importance of breakfast – the science behind it Who skips breakfast? ... A healthy breakfast! Concerns and challenges of getting a healthy breakfast The right breakfast

Definition(s) of Breakfast Breakfast provides the body with fuel to start the day, after a fasting through the night while asleep Layman’s definition: ‘Break as in to take a break from an action, or work; and fast as in the long period of time that you didn't have anything to eat hence: breakfast’ 6:37am Lagos Island, Nigeria

Importance of breakfast A good breakfast revs up the body after a night’s sleep, giving us energy and nutrients to face the day. gives a good start to your day and provides energy for work and play. children remain active during school and play. makes it more likely for us to meet our daily nutritional needs and optimum dietary diversity. enhances total health

...why skipping breakfast can have unhealthy consequences

Associated with increased body mass index (BMI) in both adolescents and adults Skipped breakfast slows down metabolism causes fluctuations in metabolism that reduce body’s ability to burn calories. Your stomach sends signals to your brain that it is empty Hunger pangs The longer you wait, the more your hunger grows You look for unhealthy snack options high in fat and sugar OR you ingest a large lunch! Over time, this contributes to weight gain .

Moods , tiredness and cloudy thinking The body may start taking energy stored as glucose from the tissues can cause you to feel tired and lethargic. you may not be able to engage in as much physical activity can also contribute to weight gain Credits: https://fitnessrealitycheck.files.wordpress.com/2014/09/nobreakfast.jpg?w=604

Dietary diversity Skipping breakfast assoiciated with poorer dietary diversity Consumption of fewer variety of foods, across and within major food groups May miss important nutrients needed for the day Poor dietary diversity associated with faltered growth in children micronutrient deficiencies (that a diverse diet is more likely to contain all the essential nutrients the risk of chronic diseases

Other metabolic effects of skipping breakfast Instead of having calories from 3 meals spread over the day, you get all your calories during just two meals – bigger glucose spikes in the body The pancreas makes more insulin to absorb the glucose Insulin is also a hunger hormone (increased hunger, decreased satiety) Insulin instructs the body to store fat Insulin sensitivity Higher risk of obesity, diabetes , high blood pressure, heart disease and worse lipid profiles – higher LDL cholesterol levels

Who is most likely to skip breakfast? Pregnant women Children Adolescents Adults Urban dwellers An estimated 10% to 30% of the total population skips breakfast

A healthy breakfast What is needed is not just any breakfast but a healthy, good quality breakfast Must contain good quality ingredients that provide all the vital nutrients in a balance that meets adequate to meet everyone’s needs for energy , growth and optimum health. Should help to keep off hunger and lessens the probability of unhealthy snacking later in the day. Should be tasty, so that it can help to set the tone for a pleasant day! Should be easy to prepare and eat

Concerns and challenges of getting a healthy breakfast The tension of being pressed for time in the morning The need to gather ingredients to prepare a good and nutritious meal There is a wide variety of breakfast in Nigeria - Porridge and breakfast cereal are commonly eaten Can be prepared quickly, eaten and even enjoyed before leaving for school, work or any business for the day. Made from grains which are good sources of carbohydrates and fibre. In addition, breakfast cereal such as Golden morn (one of the commonest breakfast cereals in Nigeria) is fortified with some important micronutrients and thus adds to what is naturally supplied in the grains. Usually eaten with milk – supplied good quality protein

Getting the right breakfast Everyone, regardless of who they are, where they live or how much time they have, can take a few simple steps to begin or maintain healthy breakfast habits for themselves and their families. Some nutrition knowledge and a little creativity are just is needed to accomplish this. Check out the Golden morn breakfast recipes...

Conclusion Breakfast is the most important meal of the day for both young and old alike. Skipping breakfast can have unhealthy consequences Taking just a few minutes to have something good and healthy to eat in the morning can make a difference to your day – and your health.

Have you had breakfast this morning?