"Breakfast like a King, Lunch like a Prince and Dine like a Pauper is a well-known folk saying that indeed holds true; breakfast really is the most important meal of the day.
Breakfast jumpstarts your metabolism and gives you the energy you need for the rest of the day. If you skip breakfast, weight control becomes more difficult because it makes you eat more at the next meal or have high-calorie snacks throughout the day to stave off your hunger.
In terms of nutrients, we all know that a healthy breakfast is a good source of Iron, Calcium and B vitamins. The body needs these essential nutrients which are harder to compensate for during the day. According to a study review done by Professor Peter Williams, Adjunct Professor of Nutrition and Dietetics at the University of Canberra, people who eat a morning bowl of cereals are less likely to suffer from certain diseases than those who have no breakfast at all.
But what types of food groups should be included in your healthy balanced breakfast?
It is important to choose the right types of foods that are varied during breakfast including fruits, vegetables, whole grains, low or non-fat dairy and lean protein. Being the highest recommended consumption among all food groups, at least half of total grain intake should come from whole grain foods, which amounts to almost 3 servings per day (or 48g).
What exactly are whole grains? Whole grains are products that contain all natural parts of the grain. Grains have three parts called germ which is rich in vitamins, minerals and antioxidants, endosperm which has starch and gives energy and bran which is the main source of fiber.
Combined together, these three components provide fiber, B Vitamins, Vitamin E, minerals, antioxidants, essential fatty acids, carbohydrates, protein and enzymes, all the things needed for a healthy diet supporting a healthy lifestyle. Not a single component stands out in delivering health benefits, rather, it is the combination found in whole grains which work together to protect against major chronic diseases.
What is the difference between whole grains and refined grains? Refined grains are produced when parts of the whole grain (typically the germ and bran) are removed during processing. Losing parts of the grain leads to a loss of the nutrients associated with the part of the grain that is removed. A good example of this is whole wheat flour and white wheat flour. In the production of whole wheat flour the whole grain is used, meaning none of the nutrients are removed. White flour is more refined, and has an extraction rate of between 70-75%, meaning up to 30% of the nutrients typically found in whole grain products are lost.
Whole grains can be found in a variety of cereals, including wheat, oats, barley, rice, and corn. Picking the right types of grain can sometimes be confusing, so its best to always check the label to be sure if a food is made of whole grains.
"You want to aim for a breakfast that combines good carbs and fiber with some proteins, comments Child Nutrition expert at Nestl Middle East, Sarah Kanaan. Explore healthier food items during breakfast and make sure you switch from refined grains to whole grains, which can be as simple as substituting refined cereals with whole grain cereals. In fact, a diet that consists of a healthy whole grain serving per day can lead to significant health benefits, including lower risk of heart disease and diabetes when combined with a healthy lifestyle with regular exercise. Aim for 48 grams of whole grain per day and always read the label.

5 key takeaways:
Any breakfast is better than no breakfast but try to have healthy meals that are nutritious and varied.
Consume at least half of all grains as whole grains. Make simple switches by substituting refined products with whole grain.
If you are always on the go in the mornings, keep a supply of healthy wholegrain cereals and reduced, low or no fat milk in the house.
Check the ingredients list on product labels for the words whole or whole grain before the grain ingredients name.
Check for freshness: Buy whole-grain products that are tightly packaged and well-sealed.