How Breakfast Intake Affects Mortality Rates
- Jordan Brown
- Nov 8, 2021
- 2 min read
Often coined “the most important meal of the day,” breakfast has been proven to have many benefits for both adults and children. Those few extra minutes of grabbing food in the morning is a great way to start off your day. According to the Mayo Clinic, adults who eat breakfast regularly are more likely to eat more vitamins and minerals, control their weight, control their blood sugar, and perform better at work. The Academy of Nutrition and Dietetics suggests that children who eat breakfast can improve focus, concentrate in the classroom, perform better on exams, and maintain a healthy weight.
Not only is it important to eat breakfast, but what goes onto your breakfast plate in the morning matters. It is suggested that your breakfast plate should include:
1. whole grains (whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles),
2. lean protein (whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles),
3. low-fat dairy (milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses), and
4. fruits and vegetables (milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses).
Recent research has been done on the impact of breakfast. Some studies revealed that many children do not eat breakfast, the correlation between reduced cardiovascular morbidity and mortality with eating breakfast, and the association between fiber consumption and mortality.
A study completed in 2021 examined almost 5700 participant’s health status and food intake using a 24-hour food recall through NHANES. Three variables were used to categorize individuals: hypertension, diabetes, and cardiovascular disease.
Results showed that breakfast eaters consumed more daily fiber than non-breakfast eaters. The average breakfast eater was also more likely to be white and have a higher education, diabetes, and hypertension. Their overall calorie intake was also higher than non-breakfast eaters. Overall, a fiber intake of greater than 25g per day was associated with a higher reduction in mortality.
This study revealed the importance if not only having breakfast, but also making your breakfast count. Including fiber into your diet can lead to reduced levels of mortality and low inflammatory biomarkers (C-reactive protein levels). It all starts with eating breakfast daily.
References
Ellis, C. E. (n.d.). Power up with breakfast. EatRight. Retrieved September 21, 2021, from https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/power-up-with-breakfast.
King, D. E., & Xiang, J. (2021). A relationship between mortality and eating breakfast and fiber. The Journal of the American Board of Family Medicine, 34(4), 678–687. https://doi.org/10.3122/jabfm.2021.04.210044
Mayo Foundation for Medical Education and Research. (2020, March 20). Quick, easy breakfast ideas. Mayo Clinic. Retrieved September 21, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294.
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