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Survey shows 1 in 3 skip breakfast

THURSDAY, JULY 14, 2005

Nutritionists say it's the most important meal of the day, yet over the past busy decade breakfast has been the one meal most commonly missed.

Research recently commissioned by Aussie Bodies¹ found that almost one third (29%) of Australians aged 16 and over frequently skipped or never ate breakfast. This is up from an earlier 2000-01 study which showed that 24% of Australians 14 and over seldom ate breakfast.

Breakfast literally means to break one's fast and eat the first meal of the day. Aussie Bodies nutritionist Leigh Blashki says there are far too many Australians missing at the breakfast table or nutritionally compromising their morning meals.

"You cannot get away from the fact that food is the body's primary provider of fuel and nutrients, and, as much as you might try to convince yourself that a rushed cup of coffee might do the same thing, the bad news is that it doesn't," Blashki says.

"Recent research² has established that people who eat breakfast are more likely to perform better, are better able to concentrate, and have better memory recall than those who don't.

"If you are one of the 10% of people who skip breakfast in the hope of losing weight, then you had better think again as this belief runs contrary to studies that suggest a link between missing breakfast and obesity³ and others that show eating breakfast is a vital factor in maintaining weight⁴."

Despite these findings, it appears that skipping breakfast is on the increase.

According to Blashki, missing breakfast usually leads to overeating later in the day, which usually includes something quick and more likely to be low in nutrition and high in sugars and fats.

"When we are hungry from not eating since the day before, it is difficult to use good judgement in selecting the right food. The instinctive, biological urge to raise our blood sugars overrides our good intentions and we end up snacking on all the wrong things.

"This was confirmed in the Aussie Bodies research which showed that half of those who skipped breakfast invariably ended up snacking on unhealthy foods containing high amounts of sugar, refined flour and saturated fats."

It's not only dieters who skip breakfast. Many people are simply not hungry first thing in the morning, some are time poor, and others prefer to stay in bed as long as they can. Even those who train hard in order to keep themselves in shape are likely to enjoy a sleep-in and miss breakfast, according to nutritionist Natasha Zamburro.

"Ensuring a regular intake of vital nutrients such as protein, carbohydrates and essential fats is fundamental to the repair of cells and tissues – a primary goal for those training to better their body-shape. This intake should commence first thing in the morning with a good breakfast," Zamburro says.

In support of a good breakfast the Australian Dietetic Association advises:

• Breakfast eaters are more likely to be of normal weight compared to non-breakfast eaters. 
  
  
• Breakfast improves alertness, concentration, mental performance and memory. 
  
  
• Research has shown that up to 25% of children go to school hungry. Those who skip breakfast are more likely to turn to 'junk food'' during the day, leading to a poor nutritional status, body-fat gain, and possible reduced development of vital tissues, including organs, muscles and bones. 
  
  
• Missing breakfast leads to tiredness and irritability. A balanced breakfast helps improve mood.
  
  
• It has been shown that if breakfast is missed, the nutrients normally provided by breakfast are not compensated for during the rest of the day.

So what is a "good breakfast"? Blashki and Zamburro are unanimous on this.

"A good breakfast needs to provide an optimum PCF, or balance of protein, carbohydrate and fat. Depending on the person, their lifestyle and goals, they may require between 15 and 35 grams of protein, between 15 and 70 grams of carbohydrate, and no less than 5 grams each of dietary fibre and fats," Zamburro says.

The following are some examples of quick, nutritious breakfasts, along with the PCF of each one:

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