The body continues to work even while we are sleeping. There is usually about a 12-hour gap between breakfast and dinner. During this time, the body uses up all its nutrients. Skipping breakfast prevents the creation of sufficient energy in the brain, often resulting in tiredness, headaches, an inability to concentrate and decreased perceptive abilities. Students who skip breakfast have lower success rates. Comprehension, focus, and concentration are also impaired. The body must resort to its own resources, losing resistance against disease. Tiredness and exhaustion set in along with a feeling of hunger.

Breakfast is the most crucial meal. The amount and content of breakfast is critical to starting the day with vigor and keeping that mood up for the rest of the day.

Blood sugar levels must be maintained at a certain level for the body to function properly. Low, as well as high, levels of sugar pose a risk. Eating sufficient portions at regular intervals prevents the fluctuation of blood sugar levels, allowing the body to function at equilibrium.
 

Starting the day without breakfast decreases performance.

Kahvaltıda yeterli protein tüketen bireylerde iş verimi ve konsantrasyon yüksektir. Kahvaltı yapmayanlarda ise anlama ve kavrama hızı düşer. Kahvaltı yapmadan egzersiz yaptıklarında baş dönmesi, bulantı ve kusma şikayetlerini dile getirmektedirler. Düşük protein içeren kahvaltı alımından sonraki ikinci ve üçüncü saatler arasında kan şekeri açlık seviyesinin altına düşmekte ve kişiler açlık hissi duyduklarını belirtmektedirler. Yeterli protein içeren kahvaltıdan sonra ise kan şekeri düzenli gitmekte, açlık düzeyinin üzerinde seyretmekte, böylece kişiler açlık hissi duymamaktadırlar.
 

Kan şekerinin düzenli kalması için kahvaltıda proteinli besinlerin bulunması gerekir.

Dengeli bir kahvaltı günlük enerjinin 1/4 ü ya da en az 1/5 ini karşılamalıdır. Günlük enerji gereksinimi yaş gruplarına göre farklılık gösterir. Bireyin enerji gereksinimi 2000-3000 kalori olduğunda kahvaltıda alınması gereken enerji miktarı 400 - 600 kalori kadardır.

People who consume a sufficient amount of protein are able to display high work performance and concentration, whereas those who skip breakfast often experience a decreased capacity for understanding and comprehension. Exercising without having breakfast can result in dizziness, nausea and vomiting. If the intake of protein at breakfast is low, blood sugar levels fall below fasting glucose levels two to three hours later, giving rise to a feeling of hunger. On the other hand, eating a breakfast rich in protein ensures sufficient levels of blood sugar after breakfast, preventing hunger pangs.
 

Therefore, a breakfast should include protein to ensure balanced blood sugar levels.

A Sufficient and Balanced Breakfast

Balanced breakfast provides one quarter to one fifth of the recommended daily energy requirement, a figure that varies according to age group. For a person with a daily energy requirement of 2,000 to 3,000 calories, consuming between 400 and 600 calories at breakfast is ideal. As the amount of protein consumed at breakfast dictates blood sugar levels and is related to feeling tired and hungry, this figure should make up at least one fifth of the amount consumed for the day. Eating fruit and vegetables at breakfast provides nutritional balance. It also gives a lingering feeling of fullness by decreasing absorption through their fiber content, and helps blood sugar levels to stay at desired levels for longer. Fruit and vegetables, especially those high in vitamin C, also serve to increase iron absorption. Eating these at breakfast is known to lower blood cholesterol levels as well. The most important step to take to start the day feeling energetic and healthy is to drink at least a cup of milk and eat one orange, tomato, cucumber or similar fruit or vegetable. A child’s breakfast should contain a cup of milk. Make sure to give enough cheese or yogurt to children who do not drink milk. Fruit or fruit juices are essential breakfast items. Vegetables such as tomatoes, peppers and carrots are another great option.

Remember that it is vital to make fruit and vegetables a part of breakfast.

Among the foods to give to children for breakfast are cheese, olives, eggs, jam, hazelnut spread, bread and breakfast cereals. Some alternatives for both children and adults:

Breakfast 1

- One cup of milk
- One thin slice of white cheese
- Five or six olives
- Plenty of tomatoes, cucumbers and green vegetables
- One or two slices of whole wheat bread

Breakfast 2

- One cup of milk
- One egg
- Five or six olives
- One slice of bread with jam
- One mandarin

Breakfast 3

- One cup of milk
- Two slices of bread with hazelnut spread
- One or two mandarins or oranges

Breakfast 4

- One cup of milk
- Three or four cookies or one or two pastries
- One small cup of orange juice/p>

Breakfast 5

- Cereal served with
- One cup of milk
- One cup of freshly squeezed orange juice

Breakfast 6

- One cup of milk
- Tahini and molasses
- A small cup of hazelnuts
- Two slices of bread
- One orange