You’ve been off all summer and it’s always painful gearing up for the beginning of a new academic year. If you’re heading off to University this month, getting ready for new classes, as well as all the socialising on offer, can be tough. Your routine is likely to be disrupted and getting back into a pattern where you feel physically and mentally prepared for the day isn’t always easy.

There are things that you can do though, from brain training games to simply looking after yourself. The most basic changes can have an impact. If you’re going back after a gap year or just returning after the summer hols, it’s possible you’re out of the habit of taking a regular morning meal. You’re not alone. While nutritionists agree that brekkie is the most important meal of the day, the fact is that one in six adults skip it.

Your brain needs energy in the mornings if you’re going to be able to focus on your lectures or your work. Nutritionist Sara Collie is hosting a webchat for Kellogg’s National Breakfast Week in which she’ll be offering tips and advice on how even the most inept fresher can bolster their brekkie in a few minutes. Whether you want to pick up essential nutrition tips or learn how to construct a degree-worthy culinary masterpiece from simple, fresh ingredients, Sara’s on hand to answer all your questions.

For more information visit www.kelloggs.co.uk

H: Lis Speight, host
S: Sara Collie, nutritionist

H: Hello and welcome to the Food and Drink show, I’m Lis Speight.  Now we’re always being told by experts that breakfast is the most important meal of the day, as after 10 or 12 hours without food our energy levels are low and our bodies are desperate to be replenished with the minerals and vitamins needed to be able to perform at our best.  For all you students out there I’m sure you’ve all felt that concentration in class is far harder if you haven’t had your bowl of cereal in the morning.  But despite this fact, a fifth of adults, and one in six kids skip this important meal.  Why?  Well joining me in the Webchat studio to discuss ways in which we can make breakfast more exciting and appealing is nutritionist Sara Collie, welcome along Sara, lovely to see you today

S: Thank you

H: Now Sara why is breakfast so important then?

S: Well as you alluded to before it is actually breaking the fast, you haven’t – maybe 8 hours, 10 hours since you last ate, so your body’s energy stores are going to be quite low, and you’ve got a whole day ahead of you, so you need to top up those energy stores as soon as you possibly can when getting up and get ready for the day ahead.  And we have actually seen that people who eat breakfast tend to perform better than in the morning.  Now when I say perform, it may be physically if you’re going out to do some sort of activity or in the case of students if you’re going to lectures you need to concentrate, you need to be alert, you need to use your memory we have seen that breakfast actually helps improve all these things. So you are starting on the right foot by starting with breakfast at the start of the day.

H: So there is a definite benefit then of having something before you leave the house in the morning.

S: Definitely. There is a performance thing which I am sure that that is important for the students going in to a new year. Also we have seen people who eat breakfast seem to be slimmer than those who don’t eat it.

H: That is interesting because it kick starts your metabolism gets your stomach working and gets your body going.

S: Definitely it kind of gets everything going. The flip side of it is, I am sure you have experienced and everyone else would have as well, if you don’t  have breakfast you get to mid morning and you start getting quite itchy to eat something. Usually the food in sight is a chocolate bar or crisps or maybe a pastry. We tend to over compensate or get to lunch and be ravenous and overeat. So we have seen quite firm evidence that those that do eat breakfast are actually slimmer than people who skip it which is people usually skipping to try and lose weight.

H: Yeah that is interesting actually as it has the reverse effect. So what would be a good breakfast then?

S: Well what we deem is a good breakfast is a balanced breakfast. What we mean by balanced is crossing across all the food groups to help you get all the nutrients that your body needs. We are looking at the carbohydrate group so for example that could be a piece of toast or a bowl of cereal. Then your vitamins and minerals in cereals are fortified so that is giving you a good source of Iron and B vitamins and usually fibre as well.

H: So that has given you quite a good boost then for your daily vitamins and minerals before you have had any of the other food groups.

S: Absolutely and that is a really good point in fact because people who don’t have breakfast often don’t get those vitamins and minerals that people do who do have breakfast. So some people in a hurry they think they will pop up later or I eat a good lunch or a good dinner. What we have seen is that people need to actually make up for all those vitamins and minerals you miss at breakfast time. It is a good way for your body as well, nutritionally to have breakfast.

H: For students it is quite a cheap way actually isn’t it as well?

S: Isn’t it?  It is, it’s – and it’s quite easy as well, you can’t get any more simple than throwing some toast in a toaster or having a box of cereal in your cupboard.  Having milk, that’s probably the biggest challenge –

H: Yes

S: In the fridge – that’s not off in your fridge

H: Yes that’s off – you could have long life I suppose can’t you?

S: Absolutely.  So the cost of a – you know a box of cereal, even if you do have them pre-packaged like the small ones.  The big ones come in one KG box will actually keep you going for a while

H: Yes

S: And there’s nothing faster than one pour, two pour and you’re ready to go

H: And you’re off

S: And you’re off

H: Now talking about lectures, I know it’s difficult getting up for that early morning lecture, I remember that in my days back at university, getting in for that 9.30 lecture, it’s a bit hard to get yourself up and out for breakfast isn’t it?  But we’ve got a question in from Charlotte and she says “I’m about to start my second year and I want to know what’s the best brain food?” So if she eats loads of Kellogg’s Corn Flakes she’s going to get a first?

S: Of course.  No there – interestingly enough your brain actually only runs on carbohydrates

H: Right

S: So like you put petrol in a car, your brain needs to have carbohydrates, so it can’t, you know other parts of your body can convert different things to fuel, but your brain really needs carbohydrates

H: Right

S: So – and you get carbohydrates from foods such as breakfast cereals, breads, grains and things like that, so – a lot of people kind of want some magic food that will ignite your brain

H: Yes

S: Some great sort of stimulation for your brain cells, but really it just needs fuel and if it’s deprived of fuel then it’s not going to concentrate properly so carbohydrates is the secret for your brain

H: That’s the way to go in the morning

S: Yes

H: So the cereals that we’re – they all have carbohydrate in do they?

S: Absolutely, cereal’s a really good source of carbohydrate, they usually – being grain-based and coming from rice or wheat or barley, that’s your sort of –getting your bowl of carbohydrate there and then so -

H: And that could be quite good to actually slow release foods aren’t they?  To keep you going throughout the morning?

S: Yes yes and also fibre’s the main thing that does that, so if you’ve got a bit of fibre content in there it’s sort of – keeps you – had the impact of keeping you fuller for longer throughout the morning

H: Ok.  Interesting stuff.  So I hope that helps there in getting your brain up and running.  Sean from Easher has sent a question in, he says “what does fortified mean?”

S: That’s a really good question, because -

H: It’s not a word we use from day-to-day is it really?

S: Yes and we do use it quite a lot in the nutrition world of fortified cereals, but what does it mean?  Well basically we fortify foods during processing it loses important nutrients, or if we look at the population and we see we’re all deficient in something we put it into a food.  So take for example breakfast cereals, would be fortified with B vitamins because when flour and grains are milled they lose the B vitamins so we put them back in.  They’re also fortified with iron, and some of them are also fortified with calcium, and this is because the UK population aren’t actually eating enough iron or calcium

H: Right

S: So putting them into the breakfast cereal is a really good way of getting them, especially for children.  The main source of iron in children’s diet is actually from breakfast cereals so it is -

H: And maybe students as well, I mean you’re not really going to be cooking steak and things like that are you if you’re on a budget so – again it’s a different way -

S: It’s a good top-up, it’s a good way of having an easy meal and actually getting some quite nutritious food there because you’re getting the, you know the really important B vitamins, the iron and the calcium.  And the iron especially you know if we don’t get enough we feel quite tired, lethargic

H: Yes, and you’re definitely not going to have enough energy to be getting up in the morning to get to those lectures are you?

S: Absolutely

H: We don’t want any excuses folks! Sharon from Brunel University’s written in, she says “is it wrong to eat a fry-up every morning?”

S: Who has the time luxury to be having a fry-up every morning?

H: Maybe students do?  Or maybe she lives at home and her mum’s doing it for her, but – that’s probably more like it

S: Yes

H: Sorry Sharon I’m sure you’re very good at cooking.  But is it wrong to have a fry-up every day?

S: A fry-up – I mean everyone has fry-ups, even nutritionalists have fry-ups, but they – they are – they should be sort of categorised as a treat

H: Right

S: Something maybe for the weekends.  It is – and of course you can do things to make the fry-up better for yourself.  The thing with fry-ups is the fat content, looking after your heart and looking after your waistline

H: Right

S: So things like trimming the fat off the bacon or grilling it rather than frying it, and making sure you use the grainy breads rather than white breads, so trying to do those small things to make a little bit better for your heart, and keeping it as a treat, enjoying it as a treat -

H: Yes.  So just maybe at weekends or once a month at weekends.  But when you’ve got a hangover there’s nothing quite like a fry-up is there to keep you going throughout the day?

S:  Weekends for most people, maybe a day a week for students – that mid-week hangover

H: Maybe – but there is quite a lot of nutrition isn’t there in a fry-up breakfast?  I mean if you think you have baked beans and egg and -

S: Yes you are getting some important nutrients there, but you’re also getting some of the negative ones as well

H: Yes

S: The salt and the fat.  So it’s about balancing it out

H: Yes

S: And I mean, you know you need to look at what you eat over the whole day, so if you have the fry-up for breakfast just mind that for the rest of the day

H: Yes just have a piece of melon for lunch! Ok.  Moving on to some more of your questions actually, keep them coming in. Steven at Swansea University said “I often think that breakfast can be missed as by the time I get up lunch isn’t too far away.  Is this bad practice?”  What time does he get up and about?  11.30 maybe?

S:   Yes probably.  Well you know occasionally he will be getting up and there won’t be time for breakfast but as long as you’re not going for that long period of time without having something to eat, because your body does start to get sluggish.  You are missing out on those really important nutrients, and if you are up and about and doing things, we know that you perform better when you do have breakfast

H: Yes

S: So it’s definitely, if you can get that into your day, it’s definitely – you’re going to be better off
 
H: Yes.  So you’re not going to be putting more weight on just because you haven’t go so much time between your meals sort of thing?

S: No, no

H: Ok. But Steven if you do get up late and you’ve got a hangover – is cereal a good thing for hangovers?  What’s the best thing to cure hangovers?

S: Ah if only I knew the answer to that I’d be a very rich lady

H: It would make you rich!

S: Imagine that but –

H: What does your body need though?  What’s it craving?

S: Well I think everybody craves different things but I think one of the convenient things about cereal is it’s in your house, it’s easy

H: Yes

S: You don’t have to think, and a lot of the time it is – you know your body just needs some fuel again, so the ease of the cereal, of it being in your house is probably one of the best benefits of helping you after your hangover.  You don’t have to leave the house, you don’t have anywhere to go, you don’t have to face people, you can just sneak to the cupboard and sneak to the fridge and -

H: But I know vitamin C is quite an issue isn’t it when you’ve been drinking overnight, and so – getting a bit of vitamin C in the morning with a bit of orange juice -

S: I haven’t heard of vitamin C -

H: Oh I thought – I’m probably making that up.  I always thought that it robbed your body of vitamin C when you had a hangover.  Well you would know wouldn’t you?  So I’m just making it up anyway.  Orange juice is always good for you isn’t it?  Now Anna Lewis has written in and she says “is it better to have cereal or toast for breakfast or does it not make much difference as long as I have breakfast of some sort?”

S: If someone’s struggling to have breakfast yes the key thing is to have some breakfast.  But if we’re looking at the nutrients that we need throughout the day like – because we talked about fortification, you are sort of ticking off a lot of boxes with the breakfast cereal -

H: Yes

S: And the fact that the fibre, the low in fat, you’re getting the B vitamins, the calcium, the iron.  So you’re getting quite a nutrient bundle there with the having the breakfast cereal in the bowl.  But understandably not everyone can eat the same thing for breakfast can they?

H: No

S: So if you’re having toast you are still having a good start.  Some people – I mean a complete balanced breakfast, you might have both with a piece of fruit and some juice as well, so –

H: Yes.  So talking about making your breakfast a little bit more interesting then, we’ve got quite a lot of fruit here

S: Yes

H: And dried fruit and nuts and honey.  How do you sort of incorporate that quickly into having something that’s really nutritious and quick?

S: I think the key there is being prepared, because in the morning it’s not like the evening meal when you can sort of think on your way home what you’re going to have – so it’s about being prepared and having it on your shopping list and in your fridge, and something that’s quick and easy. So fruit’s always easy to throw in there, and people that can’t actually stomach, you know solid food in the morning, maybe throw it all in a blender and making a smoothie -

H: Yes that’s a good idea

S: with a bit of yogurt.  So preparation and ease of use is definitely key in having things there on hand ready to go

H: Ok.  We’ve got a bit of a funny question here, I’m not actually serious whether this is for real but there we go….Reggie from Manchester University says “if I eat a really healthy breakfast every morning will that mean I don’t have to do as much study because my brain is working more efficiently?”

S: If only – that would be a great cereal box wouldn’t it? “Pass your exams, eat this every day!”  Well you – I mean I remember walking out of lectures and thinking “what was that about?”  so I think the fact that we know breakfast is providing fuel for your brain, and people do perform better when they have breakfast, I mean it’s going to be beneficial but unfortunately it’s not going to be the sole thing that will help you get through your exams

H: But every little helps doesn’t it?  And when you’re actually revising as well I suppose that’s quite important isn’t it, to have good brain food as well?
 
S: It is definitely and as I said about your brain using carbohydrates, it’s you know, the fuel for your brain, you do run out of fuel so you do need to keep eating and keep those levels topped up

H: Ok.  One last one, we’re almost out of time actually – Jimmy Page says “is it wrong to eat pizza for breakfast, because it tastes so good?”

S: I wouldn’t want to deprive Jimmy of his pizza but as I said again -

H: It’s cold as well -

S: Cold – keep it in your fridge or it will go stale.  Yes I think that would have to go back into that treat category of your once a week

H: Sunday morning

S: To get you through the day but – no, I’m not sure that your body would thank you for it if you did have it every day

H: Enjoy it Jimmy

S: So there we are – it’s a treat

H: Never mind, it was worth a try wasn’t it?  Ok so thanks very much for coming in to talk to us about -

S: Thank you

H: This breakfast ideas – and we hope we’ve been of some help to you out there as well.  If you want any more information about how to make your breakfast a little bit more tasty, a little bit more fabulous, then you can go to the website which is www.kelloggs.co.uk and remember that breakfast is worth getting up to, and you never know, it might even give you a little bit of extra brain boosting.  Well thanks very much for watching the Food and Drink show and we’ll see you next time.  Bye bye