For most people, breakfast is the quickest and least important meal of the day, usually simply prepared and easily omitted for various reasons. But nutritionists remind us that breakfast is, in fact, the most important meal of the day, as an old Chinese proverb says: "Eat well at breakfast; eat enough at noon and eat a little in the evening."

Recently, Shanghai Second Medical University and Beijing University released survey results on student breakfast behaviour, based on research sponsored by Nestle (China) Ltd. The survey showed the percentage of daily breakfast diners is low and the quality of breakfasts usually insufficient or poor.

Among about 9,000 students at primary schools, in Beijing 25.8 per cent of students surveyed and in Shanghai 11.4 per cent do not eat breakfast every day. Most children eat breakfast at home, but still 15.1 per cent in Beijing and 7.7 per cent in Shanghai eat breakfast on the way to school, in restaurants and vendors' stands, where hygiene can pose a risk.

Energy source

"Breakfast is an important source of the energy and nutrients needed to get through the day; however, many people often neglect its importance and just skip it," said Professor Cai Meiqing, director of the Nutrition Department of Shanghai Second Medical University.

The energy and nutrition provided by breakfast should account for 25 to 30 per cent of the Recommended Daily Allowance. If breakfast is skipped, it can be difficult to obtain sufficient calories and protein from lunch and dinner to meet the day's needs.

A balanced breakfast not only improves nutrient absorption, but also influences one's study, work and physical endurance. Since hunger decreases one's ability to concentrate, retain information and respond to the environment, skipping breakfast leads to lethargic thinking and a poor memory.

Even worse, skipping breakfast can lead to some diseases. Insufficient absorption of nutrition and energy not only tortures the stomach before lunch, but also causes physical illness in the long term. The most common disease among no-breakfast people is chronic gastric disease. Anemia and malnutrition are also common, becoming an alarming concern for society.

The quality of the breakfast is also an important factor, which has a direct impact on blood sugar level, the energy source for the brain. Low blood sugar levels lead to a decrease in brain activity and loss of concentration.

One hour after a pure carbohydrate breakfast, the level of blood sugar reaches its climax, and then drops rapidly. But after a balanced breakfast containing carbohydrate, proteins and fats, the level remains relatively high for up to 3.5 hours.

Nutritionists provide two methods to judge a healthy breakfast: the first based on the varieties of the foods and the second, which is more complicated, based on the more detailed nutritional facts.

A balanced breakfast

A healthy breakfast contains four types of foods: cereal, meat or eggs, dairy products, and fruits or vegetables, which can provide a balanced diet.

"One will obtain sufficient nutrition if his or her breakfast contains all of the four types, and easily obtain decent nutrition form one that contains three types. But nutrition is inadequate if the breakfast contains two types or even less," said Professor Ge Cunjie, deputy director of Shanghai Ruomu Nutrition Committee.

The other evaluation method of a balanced breakfast is based mainly on its contents. In a well-balanced breakfast, protein covers about 12 per cent, fat 20 to 30 per cent and carbohydrates (cereals) should account for 60 per cent or more.

Cereal is the basic component of a healthy breakfast. It is the cheapest food, but rich in both vitamin B and energy. Only the proper ratio of these three elements can lead to proper nutrition absorption, Ge said.

(Shanghai Star December 14, 2002)