Changing Eating Habits: Breakfast Eater’s Manifesto

Food is full of nutrients, giving the body energy for the entire day. Then why are so many individuals skipping breakfast? After observing fellow college students, I notice that many skip breakfast and head straight to class, occasionally grabbing something from their room to eat along the way. Mornings can be difficult, especially for a college student who goes to bed at two in the morning and wakes up less than six hours later for class. Some experts consider breakfast the most important meal of the day. Whether it is for nutrients or energy supply, breakfast must not be skipped and is an important issue in today’s health conscious society.

While growing up, I ate breakfast every morning with my family. The options ranged from a tomato omelet compliment of my parents, to cinnamon swirl French toast, to the “I’m too hungry to prepare something” cereal with banana. While it was habit, I got to spend time with my family when we were busy throughout the rest of the day. I ate breakfast because I was told to for good reason: “Breakfast is touted as the most important meal of the day” (Albertson et. al 1). Research shows that starting off with a well-balanced nutritional breakfast prepares you for the rest of the day. As a child I was extremely active, constantly running from school to sports. The extra boost in the morning gave me the necessary energy to start my day off right. As a child I never considered skipping breakfast.

Due to busy family schedules, changes in breakfast eating habits, and society’s strong focus on academic achievement, children have become a strong focus in the debate about whether breakfast is essential in the morning. Doctors and pediatricians strongly promote eating breakfast, but there is a shocking percentage of youth that go to school with their stomachs empty. A survey conducted by Mary Shaw in Australia shows the magnitude of not eating breakfast. In this survey around seven hundred thirteen-year-olds were observed in their daily eating habits. In total, 12% of those studied skipped breakfast: 18% of total females and 5.3% of total males surveyed. Additionally, the females were three times more likely to skip breakfast and lunch than males. The children gave various reasons for skipping: not having enough time in the morning, not hungry, unappealing choices, or not wanting to eat alone. Those who ate breakfast in the morning usually ate with a family member.

Depleting the body of required nutrients results in decreased energy and performance of the body throughout the day. According to Shaw’s study, “skipping breakfast has deleterious effects upon various aspects of cognitive functioning” (1). Those that skipped were inattentive and apathetic which negatively affected their performance at school both in reading and physical activity. Running short on time is common for a student. During high school if my alarm didn’t go off in the morning I was forced to quickly get dressed, gather my homework, and head out of the house without eating breakfast. I lagged throughout the day till lunch. Since then, if I am short on time I will grab something to go and eat on my way.

In Shaw’s study of children, the impact of skipping breakfast went beyond lack of energy throughout the day. The girls who skipped breakfast were more concerned about their body image and had a greater chance of developing an eating disorder if they had not already developed one. In both genders, only fifty percent were happy with their body image; the others either wanted to increase or decrease their weight (Shaw 3).  

Mary Shaw’s study also analyzed family income, ethnicity, and married parents in relation to eating breakfast. The study found Caucasians skipped a lower percentage of meals when compared to other ethnicities. The status of parents—married or divorced—was not a significant factor while family income was: wealth was correlated with an increase of skipped breakfasts. This study shows just a few of the various elements that influence a child’s eating habits.

Breakfast is not just important for a child, but is important for someone’s health throughout their entire life. A study done in 1976 by Belloc and Breslow shows the long-term effects of eating breakfast. Having breakfast was linked to a longer life span than skipping breakfast. The mortality rate of men was .055 compared to 0.132 for not eating breakfast. The females did not show as much of a drastic change. Athletes benefit eating breakfast to fuel their higher rates of physical activity which then translates into a lower body mass index. A person is able to have an overall higher quality of life by eating breakfast. Breakfast has positive effects over someone’s entire life; by starting this habit young, it is easier to continue eating breakfast throughout one’s lifetime.

Breakfast positively increases one’s health, but certain foods consumed can counteract the benefits of eating breakfast. When running short on time for work or class I look for the simplest breakfast option; when at home this may be a piece of toast or dry cereal, but on the road it typically consists of donuts, muffins, or pastries. While I am at home and have time to spare, I am able to open up the refrigerator and choose fruit, cereal with milk, or make myself an omelet. When out of town or running into the nearest coffee shop, the options are limited. It is easy to find healthy options at home, but on the go the simplest and cheapest options are to grab a muffin or pastry from a coffee shop. While this option is delicious and provides the body with some energy in the morning, it is not the right thing to eat overall. A blueberry muffin from Starbucks Coffee contains 370 calories (Starbucks.com) while a bowl of cheerios with milk contains around 150 calories. The muffin contains many unwanted calories and fills up the body with added sugars and fats. This will not provide sustained energy, and thus one may eat another thing shortly after.

As with the Starbucks example, there is an observed correlation between convenience and nutrition. Extra minutes in the morning can affect whether someone sits down to eat a bowl of cereal or grabs a muffin on the go: one option fills the individual up and the other option leaves the person wanting something more to eat. As a college student, it is easy to get a nutritious breakfast if you leave time in the morning. If heading straight to class, food carts provide a quick but not as healthy bagel or muffin.

            When looking for something nutritious to eat in the morning I consider toast with peanut butter, an omelet, bowl of fruit, or cereal. The nutritional aspect of these never seemed that important until I came by an article focusing on the different types of breakfast options people consume. Research by Albertson (et al.) concentrates on the benefits of eating cereal over other options in the morning. It was found that cereal provides fiber, iron, and less fat, sugar, sodium, and cholesterol than other non-cereal options. When cereal was consumed in the morning, there was an increase in fiber and carbohydrate consumption with a decrease in fat consumption through the rest of the day. Throughout the day, energy levels were up with increased physical activity. Their research additionally shows that eating cereal correlates to a “consumption of other nutritious foods and displaces less healthful foods” (Albertson et al.).

When analyzing these studies and results I am encouraged to consume cereal in the morning everyday. Skipping breakfast has never been a problem for me; whether it is for school or sports, I will wake up the extra fifteen minutes and eat a well-balanced nutritional meal. I never contemplated the different choices I made relative to what I eat for breakfast; by allowing extra minutes in the morning to eat I am able to eat a range of choices. The breakfast options I eat range from an omelet, bowl of cereal or fruit, wheat toast, or French toast. After analyzing these studies’ results I am convinced to consume cereal in the morning everyday.

After observing their nutritional statistics, there is a significant difference among calories, fats, sugars, and nutrients consumed between cereal and non-cereal breakfasts. It is important to note that some cereals can be unhealthy compared to an omelet and toast; it is important to distinguish which cereals are healthy to eat in the morning. Some health options include Kashi Blueberry Clusters, Bear Naked Granola, and General Mills Whole Grain Cheerios (Liles 3). When growing up sugary cereals were prohibited from my household; I ate cheerios and other cereal that was classified as healthy. Whenever I have cereal, I have it with skim milk, supplying a large amount of calcium for the day.

This research prompts me to analyze the food choices I make following breakfast for snacks, lunch, and dinner. Albertson’s (et al.) study states that eating cereal is correlated with “increased consumption of fiber and carbohydrates and decreased consumption of fats across all times of day” (Albertson et al.). I am urged to make my self a bowl of cereal everyday; by starting with cereal in the morning, I am more likely to consume healthier options throughout the entire day. Many times when the dining halls present unappealing food I opt for a bowl of cereal. This is usually not the heart healthy cheerios, but still gives me the nutrients I need to finish the day.  

After analyzing both studies (Shaw and Albertson et al.), it is clearly evident that children who consume breakfast in the morning, specifically cereal, will be better off for the rest of the day. Children have been a strong focus because of recent studies on their behavior and academic achievement, but breakfast is important for all age groups. Implementing a breakfast routine when young will encourage children to consume food in the morning when they grow older. 

While observing my friends in college I notice many going straight to class, skipping breakfast, and not eating anything till lunch. Getting up an extra fifteen minutes before class is worth the gained nutrients and energy to start the day. Many breakfast items can contain high amounts of fats and sugars, but chosen correctly, they can be very beneficial. A well-balanced nutritional meal in the morning may not always be available, but eating something for breakfast is better than eating nothing. Shaw and Albertson (et al.) have studied the benefits of breakfast and the consequences that can result after skipping this meal. According to Shaw’s study, a significant number of youth are skipping breakfast. Encouraging children at a young age is the only way to continue the beneficial habit of eating breakfast in the morning.  While it may be inconvenient, too expensive on the road, or one is not hungry, breakfast plays such an important role in one’s day and it should not be skipped. 

Bibliography:

Albertson, Ann M., et al. “Consumption of Breakfast Cereal is Associated with Positive Health Outcomes: Evidence from the National Heart, Lung, and Blood Institute Growth and Health Study.” Nutrition research (New York, N.Y.) 28.11 (2008): 744-52. Ebsco Host. Web. 22 May. 2012.

Belloc, Nedra. "Relationship of Health Practices and Mortality." ScienceDirect. Preventive Medicine, 2004. Web. 22 May 2012. <http://www.sciencedirect.com/science/article/pii/0091743573900091>.

"Bountiful Blueberry Muffin." Starbucks Coffee Company. 2011. Web. 22 May 2012. <http://www.starbucks.com/menu/food/bakery/bountiful-blueberry-muffin?foodZone=9999>.

Liles, Valerie. "Top 5 Healthy Cereals." LIVESTRONG.COM. Demand Media Inc., 5 May 2011. Web. 26 May 2012. <http://www.livestrong.com/article/435994-top-5-healthy-cereals/>.

Shaw, Mary E. "Adolescent Breakfast Skipping: An Australian Study." Adolescence. The University of Queensland, 1998. Web. 14 May 2012. <http://espace.library.uq.edu.au/eserv/UQ:7963/ms_ad_33_98.pdf>.