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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Help - I cannot face breakfast!
Hi, I am really bad at eating breakfast as I just can't face food first thing in the morning (wish it was like that the rest of the day!). I know how important breakfast is so wanted to get some advice...I have a brisk 10 minute walk to the tube station and a 45 min journey to work. I have been having fruit for breakfast when I arrive e.g. apple at around 8.30. Is this ok? Will this still give me the benefits that are associated with eating breakfast? Thanks for your help.
A.
Our expert says...
You are right that breakfast is a very important meal, basically because you have been 'fasting' all night whilst you have been sleeping and your blood sugar will be low on waking. When you get up, you need give yourself some energy, in the form of food, otherwise it puts quite a lot of stress on the body.
Having said this, some people find breakfast hard to eat - they just don't fancy it or it makes them feel physically sick. In these instances, it is important to find something that you can eat or drink that will provide you with some nutrients and energy. Fruit is fine, either as pieces of fruit or in a smoothie, but it would be even better if you could eat a little something else with it, even if it was just half a dozen nuts, seeds or nibbling on an oatcake. This is because fruit is very quickly digested and absorbed and certain fruits can cause a sudden rise in blood sugar levels, which you want to try and avoid. Adding just a little carbohydrate and protein in this way slows down digestion and the emptying of the stomach and stops the roller-coaster of blood sugar level swings starting. Good fruit choices would be those with a lower glycaemic index, which include: apricots; grapefruit; cherries; plums; apples; peaches; strawberries and all berries; pears; and oranges.
If possible, don't wait until lunchtime to eat again. In this situation, it is important to have a mid morning snack to keep you going or, if you prefer, just keep 'grazing' and picking on food during the morning to keep your energy levels up. I hope this helps.
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