Everyone has heard that breakfast is the most important meal of the day, yet 34% of Canadians skip breakfast at least once a week. In fact, men ages 19-30 are the most common breakfast skippers, with 19% skipping breakfast on any given day.

For people trying to keep a healthy body weight, skipping breakfast can be a problem. Research has shown that people who skip breakfast are more likely to have a higher body mass index (BMI) than people who eat breakfast. Eating breakfast can also help you to keep weight off if you’ve recently lost weight.

Researchers aren’t sure how eating breakfast helps people keep a healthy body weight. They think it could be that people are less likely to overeat later in the day or that eating more meals throughout the day increases your metabolism which helps you burn off more calories.

Choose high fibre, lower fat foods for breakfast and include three of the four food groups from Canada’s Food Guide. Even if you don’t have much time, a bowl of cereal and a glass of juice or a peanut butter and jam sandwich with an apple are quick options. An American study found that people who ate cereal or quick breads for breakfast had a lower BMI than people who skipped breakfast or ate meat and eggs. If you’re trying to reach and keep a healthy body weight, be sure to make time for a healthy breakfast.

References:

Ipsos Reid. (2005, February 9). Is Breakfast in Canada in Crisis? Toronto, ON: Author.

Garriguet, D. (2006). Overview of Canadians’ Eating Habits 2004. Retrieved April 16, 2008, from, http://www.statcan.ca/bsolc/english/bsolc?catno=82-620-MIE2006002

Wing, R.R., & Phelan, S. (2005). Long-term weight loss maintenance. American Journal of Clinical Nutrition, 82(suppl),222S-225S.

Cho, S. et al. (2003). The Effect of Breakfast Type on Total Daily Energy Intake and Body Mass Index: Results from the Third National Health and Nutrition Examination Survey (NHANES III). Journal of the American College of Nutrition, 22(4), 296-302.