The importance of a healthy Breakfast

The other day, I was reading our local newspaper, and an article caught my attention. A study identified that over 65% of the Maltese population are either overweight or obese. Malta is leading the EU in the highest overweight and obesity rates. This got me thinking, and together with friends of mine, we are on a mission to inspire and help other people get healthy, fit and lead an active and healthier lifestyle.

As I explained in an earlier post, I was always overweight and borderline obese. Now, three years later, I know that the main culprit was my idea of skipping breakfast to lose weight!

I was always told that breakfast is the most important meal of the day. In my early years, mum was always struggling with me to eat a healthy breakfast in the morning. I could never understand the importance of eating before school. I am not a morning person, and there were days that I could not even brush my teeth without getting sick, let alone eat a bowl of cornflakes or drink a glass of milk.

My morning routine before I started my healthy journey

I woke up at 6 am, dragged myself out of bed and still half asleep, I switched on the coffee machine. Showered, dressed and drove to work, thinking about my day ahead. I remember arriving at the office, needing a second cup of coffee, thinking that this will help to get me through the day. For me, back then, coffee was my pick-me-up – my breakfast! I felt tired, sluggish and got through the day in a haze. I used to survive on countless cups of coffee, unhealthy snacks, lunch and a hearty dinner.

When I started my journey towards a healthier lifestyle, the first thing I changed was my breakfast habits. I started slowly, by eating one slice of toast with coffee. This small change already made a huge difference. I read about the benefits of breakfast and started experimenting with different breakfast meals.

Why is breakfast an important meal of the day?

Well, breakfast helps us break the overnight fast and gives us the energy we need to get through the day.


What are the benefits of eating a healthy breakfast

Studies show that eating breakfast:

–           improves concentration and mental performance;

–           prevents overeating later in the day;

–           lowers cravings;

–           helps to control body weight;

–           stabilises our mood;

–           provides vital nutrients, that are less likely to be compensated for later in the day.

Effects of an unhealthy breakfast

  • lack of energy;
  • headaches;
  • unbalanced blood sugar levels;
  • digestion problems;
  • muscle breakdown;
  • mood swings;
  • skin problems;
  • insomnia;
  • overweight….


Nutritionists advise that:

–           breakfast should be taken within 30 minutes of waking and should provide calories in the range of 20 – 35% of one’s daily calorie allowance.


The National Health Service declared that
“Eating breakfast has long-term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.”


In a nutshell, our body needs fuel to get through our busy lives. Without breakfast, we are practically running on empty. Can you drive a car without petrol?

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