American Heart Association: Eat Breakfast, Plan Your Meals to Achieve Good Long-Term Health

The American Heart Association (AHA) has released its official statement as their ideal advice on breakfast consumption, weight loss and cardiovascular health. While there have been mixed findings on the importance of breakfast and its impact on health, AHA determines that eating breakfast remains of great significance. More than that, eating “mindfully” should be applied as opposed to mindlessly going through meals.

In the statement published by AHA, the organization puts emphasis on relevant links between meal consumption and long-term health. As found in past research, those who eat breakfast are likely to have lower cholesterol levels and blood pressure. In contrast, doing away with breakfast can be associated with poor nutrition, obesity and issues relating glucose metabolism. Studies have also explored how a larger meal for breakfast can result to improved insulin and glucose levels as opposed to consuming a larger dinner meal.

Despite limited evidence, AHA also pointed out the connection between late-night meal consumption and poor metabolic health. “Meal timing may affect health due to its impact on the body’s internal clock,” pointed out study author Marie-Pierre St-Onge. “In animal studies, it appears that when animals receive food while in an inactive phase, such as when they are sleeping, their internal clocks are reset in a way that can alter nutrient metabolism.” Therefore, while midnight snacks are not ideal for metabolism, additional research is necessary to finally make evidence-based recommendations.

In addition, Forbes' report based on AHA's statement noted that certain studies have established a link between “occasional fasting” and weight loss as well as overall health, although more studies are needed to explore the processes through which intermittent fasting influences body systems.

On the whole, researchers have underlined the relevance of paying more attention to one’s eating habits rather than thoughtlessly consuming food. “We suggest eating mindfully, by paying attention to planning both what you eat and when you eat meals and snacks, to combat emotional eating,” St-Onge added. It was also noted that people should pay attention to their emotions as these can cause eating episodes even when they are not hungry. Consequently, excessive calories from foods with little or no nutritional value will be consumed.

With an intentional approach to meal consumption, AHA suggests that people should plan the regularity and timing of their main meals and snacks. Calories should also be distributed within the day, with a larger intake during the day. A variety of healthy food options should be made available, even in snacks and small meals, to have less room for unhealthy products.

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American Heart Association, healthy eating, breakfast, healthy meals, heart health, weight loss, eating habits

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