Most people are expected at their workplaces very early in the morning despite leaving their offices late the previous night or sleeping late due to other domestic issues that need to be attended to after work. This usually prompts many people to skip breakfast, with most of them, instead, ‘compensating’ with a heavy lunch. However, nutritionists say breakfast can make a huge difference in one’s life and should not be taken lightly.

Nutritionists say breakfast is the most important meal of the day as it provides one with energy and nutrients needed for proper concentration. For instance, according to experts, foods from whole grain cereal and oats can help lower blood pressure and cholesterol.

Isaac Bikorimana, a nutritionist at Kibagabaga Hospital, says breakfast is a good source of important nutrients such as calcium, iron, B vitamins as well as protein and fiber.

The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.

"When a person skips breakfast they become hungry way before  lunch time. As a result, they tend to settle for foods high in fat and sugar (junk),” Bikorimana says.

He explains that people who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.

Bikorimana adds that the breakfast meal provides energy for one to carry out activities throughout the day and prevents them from early exhaustion.

"Since one wakes up in the morning on an empty stomach after long hours of rest, one needs to eat something before they start their day. Without breakfast, one is literally running on an empty stomach which isn’t good for one’s health,” Bikorimana says.

Studies also show that eating breakfast boosts one’s memory and concentration as it restores glucose levels, an essential carbohydrate that is needed for the brain to function.

Skipping breakfast can make one have a cranky mood. If a person is hungry, they will obviously begin feeling tired and cranky and as a result develop an irritating habit. Therefore having breakfast helps to lower stress levels hence improving one’s moods.

In a study titled "The effects of breakfast on behavior and academic performance in children and adolescents”, researchers Katie Adolphus, Clare Lawton and Louise established that breakfast is widely acknowledged to be the most important meal of the day, and that children who consume breakfast are more likely to have favourable nutrient intakes including higher intake of dietary fiber, total carbohydrate and lower total fat and cholesterol.

The research further indicates that having breakfast is associated with positive outcomes for diet quality, micronutrient intake, weight status and lifestyle factors. Breakfast has been suggested to positively affect learning in children in terms of behaviour, cognitive and school performance.

What makes a healthy breakfast?

Claude Bimenyimana, a general health practitioner, says fruits and vegetables are a good source of vitamins and minerals which one must always include on their breakfast menu.

"One can have milk and cereals today; yoghurt and eggs the following day, or juice and a banana, among others. You should refrain from eating the same thing every day,” he says.

Always ensure that your breakfast contains the right amount of proteins (eggs, milk), fruits, carbohydrates (bread, porridge or cereals) and vegetables.

Cheap breakfast

Sometimes, however, finances may not allow for a detailed breakfast, but it is possible to still have affordable, yet nutritious breakfast. For example, one can choose to scramble some eggs, add a slice of avocado, bread and then have a glass of juice. The other option is having a cup of milk with bread and a slice of any kind of fruit.

You can also have fried eggs with freshly sliced onions and chopped tomatoes. It is both easy and cheap to have.