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The importance of a healthy breakfast: starting your day off right

They say breakfast is the most important meal of the day, but how many of us really make time for a healthy start each morning? Nutritionist Raphaël Gruman reveals the benefits of spending a little extra time in the kitchen first thing.

Eat me, drink me: why is breakfast so important?


Most of us struggle when it comes to getting out of bed in the morning, but what can we do when that sleepy feeling ends up lasting most, if not all, of the day? Nutritionist Raphaël Gruman explains: “When we wake up after a full night’s sleep, our bodies are dehydrated. This leads to a feeling of fatigue - as a matter of fact, even a 2% drop in the body’s water levels can result in you having 20% less energy throughout the day.”

Translation? If you’re looking to start the day bright-eyed and bushy-tailed, make rehydration your first priority. Raphaël recommends waking up your stomach with a mug of hot lemon water fifteen minutes before eating. This will act as an ‘opener’ for your digestive system, stimulating your metabolism and preparing your body for its first meal of the day.

Raphael’s tips for a balanced breakfast


Tend to wake up starving first thing in the a.m.? Good news! Raphäel says that since the body has all day to work off the fuel it’s given at breakfast time, pretty much anything goes. That said, if you’re looking to get the most bang for your breakfast buck ahead of a busy day, don’t miss out on these key ingredients:

Complex sugars - Raphaël recommends slow-burning, such as wholewheat bread or muesli, to provide your body with a burst it needs to get going - without the need for that 4pm chocolate bar.
Protein - Whether you’re a fan of eggs, salmon, cheese, or nuts, including protein on your plate first thing will help to keep your body alert all day long, shielding against any mid-afternoon energy dips.

Even if you can’t handle the idea of a substantial breakfast, Raphäel says that it’s important to make sure your meals are balanced throughout the day. Going overboard late in the evening is far more likely to lead to a poor night’s sleep, meaning you’re even less likely to want to get out of bed in the morning - so if you’re looking to fix your body’s energy levels, a hearty breakfast could be the way to go!

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