Breakfast should not be a fast break - slow down

YOU are what you eat. And it's never more true than at breakfast: what you eat first thing has a big impact on the rest of your day.

Breakfast

YOU are what you eat. That old adage is never more true than at breakfast time: what you eat first thing has a huge impact on the rest of your day.

New South Wales people, who prefer fruit and nut cereal, will be half asleep by lunchtime, while their Victorian neighbours, who top their cereal with gourmet fruits and yogurt, will be powering through to lunchtime.

That's the results of a study released by the Australian Breakfast Cereals Manufacturers Forum that shows we're a nation of breakfast cereal eaters; consuming 185 million kilos of the stuff every year, most of which we eat at our desk.

Nobody will argue against the most important meal of the day. But the time we eat it, what we're shovelling in and the kinds of things we're doing while we're chewing is another matter altogether.

More: Healthy eating tips

Nutritionist Susie Burrell told news.com.au the biggest problem with eating breakfast at work is that it's far too late in the day.

"If you get to work around nine or later, that means you're pushing back your calorie intake towards the later part of the day. That makes lunch at 2pm, dinner at 8pm and waking up and starting the whole cycle all over again. It's bad for your metabolism," she said.

Now to the type of cereal. Burrell says what you choose to eat at breakfast really depends on what kind of job you do.

Desk workers and people in more sedentary jobs need more protein than carbohydrates. One third to one half a cup of oats and bran with a couple of teaspoons of yogurt and berries are the best choices.

For teachers, builders, shop assistants or others on their feet all day can get away with a toasted sandwich, denser muesli or a cup of protein-boosted cereal.

The final consideration is how much attention we are paying to the process of actually eating our breakfast of choice.

Rather than spooning in mouthfuls between reading and replying to emails, make sure you set aside a full few minutes to chew your food mindfully.

"This allows your body to process the idea of eating food. Your mind acknowledges that you are eating and this has the effect of leaving you much fuller for a longer period of time," said Burrell.

Taste: Breakfast recipes