Those who have read a nutrition textbook or health magazine have often heard the saying “breakfast is the most important meal of the day.” While it is an old phrase and it may seem cliched to some, it has shaped consumer attitudes towards breakfast for decades, and science and nutrition research is catching up to it. Yet, many people still skip breakfast, whether it’s because they are running short of time, think skipping breakfast will help them with weight loss, or don’t feel hungry in the morning. Skipping breakfast can negatively impact with both your health as well as your mental performance, mood, and long-term health.
Here are the best reasons that you should never skip breakfast, and ways you can make it fit into your lifestyle.
1. Breakfast Provides Energy After a Period of Fasting
During the nightly sleep cycle, an individual does not consume any food for a period of approximately six to ten hours depending on sleep habits. During this time, the human body utilizes energy from the body stores to sustain vital functions; beating heart, inhaling breath, and functioning brain. The time that an individual wakes up, the glucose (blood sugar levels) that supplies energy to cells will most likely be lower than when they slept.
Breakfast helps restore energy and depletes body stores, and supplies energy for exercising and energy for functioning muscles and the human brain to start the day. This is extremely important for
2. Disproving prevalent myths about not eating breakfast
Nevertheless, evidence exists, and people still skip breakfast because they have an understanding that skips breakfast for these reasons. Let’s dispel some myths:
“Skipping breakfast can help you lose weight.”
Many people think about this because restricting calories is logical. However, research shows that skipping breakfast typically leads to overeating later in the day, eliminating any calorie deficit.
“I don’t typically eat breakfast; I am not hungry in the morning.”
If you do not have an appetite in the morning, it is largely due to eating big dinners or meals the night before. So, addressing food intake habits in the evening, and starting the day with something simple and light, such as fruit, yogurt, or a smoothie, which can help reset natural hunger cues.
“Coffee is breakfast.”
Drinking coffee first thing in the morning may give you an initial alertness advantage temporarily, but it does not offer the nutrients your body needs to optimally function. Coffee is something you can consume with food, but it should not be thought of as breakfast.
“Intermittent fasting is healthier than breakfast eating.”
Intermittent fasting works for some, but it is not inherently healthier than eating breakfast. For high energy-consuming individuals such as college students, athletes, or individuals with high-stress jobs, skipping breakfast can have performance and focus consequences. Some individuals take in the most calories during the breakfast meal. The right approach is individual as well, but for the majority of people, breakfast eating provides significant.
3. Making Breakfast Work for Your Routine
The greatest excuse I hear for why people don’t eat breakfast is time. Mornings make for busy schedules, and preparing a meal can feel like a larger task during that portion of the day. Fortunately, breakfast doesn’t have to be extravagant or time-consuming.
Here are some ways you can make it work:
Meal Prep: Oatmeal cups, overnight oats, chia pudding, and egg muffins can all be made in advance.
Portable: Smoothies, sliced fruit with nut butter, or a protein bar are all items you can eat on the go.
Balance: As a general rule, aim for a balance of protein (e.g. eggs, yogurt, nuts), complex carbohydrates (e.g. whole grains, fruit), and fat (e.g. avocado, seeds, nut butter).
Start Small: If eating a lot seems overwhelming at breakfast, try starting with a smaller amount. Even a half banana with a handful of nuts is better than nothing.
4. Breakfast Ideas for Different Dietary Preferences
Breakfast isn’t the same for everyone. No matter what your grocery list looks like, there are healthy breakfast options available:
Vegetarians may eat whole grain toast topped with avocado and eggs, Greek yogurt with fruit, or oatmeal with nuts.
Vegans may eat a tofu scramble, a smoothie with plant-based protein powder, or a chia pudding with almond milk.
Busy professionals may eat a protein smoothie, overnight oats, or a breakfast wrap with whole grain tortillas.
Athletes may eat peanut butter on
5. The Bigger Picture – Breakfast as Ritual
In addition to its nutritional advantages, breakfast serves as a form of rhythm for your day. Taking the time for eating in the morning can be a grounding ritual that eases you before diving into work, school, or other plans for the day. It allows you to take a moment to slow down, fuel your body, and set intentions for the next hours of your day.
In many cultures, breakfast is about more than just the food; It is an opportunity to socialize with family, share conversation, and create a sense of community. The social and emotional aspects also further enrich the experience of breaking your fast, and importance of eating breakfast every day.
Final Thoughts
You may feel like you are not missing much by avoiding or skipping breakfast either as a choice or to save time or calories; But the long term cons vastly outweigh any perceived pros. Eating breakfast resets your energy levels, focuses your mind, satiates your metabolism, and stabilizes your blood sugar levels-primary benefits. It also encourages healthy eating, and may protect you from chronic diseases.
The answer to breakfast is not to eat anything, it is to eat food that helps you sustain energy and nourishment. Eating a bowl of sugary cereal will usually be beneficial, but not as beneficial as eating a bowl of oatmeal topped with nuts and fruit.
