Why is breakfast so important? Breakfast boosts your metabolism and helps burn calories throughout the day. It also provides energy and aids memory and concentration. In addition, breakfast helps lower “bad” (LDL) cholesterol and reduces the risk of diabetes, heart disease, and being overweight.
Skipping breakfast can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to function optimally is usually low. When you skip breakfast, your body doesn’t receive the necessary nutrients from food, so you may not have enough energy to get through the day, and you will be more likely to overeat later in the day because you are so hungry!
Although some of us might like a donut, a bagel loaded with cream cheese, or a calorie-laden coffee drink, these aren’t the best for you. Just as it is important to eat breakfast, it is equally important to eat a nutritious breakfast. Breakfast is an opportunity to intake vitamins and nutrients from healthy foods, such as dairy, grains, and fruits.
Many people skip breakfast because they are in a hurry to get out the door; big mistake! Your body needs food before lunchtime! If you don’t eat anything, you are more likely to snack on high-fat and high-sugar foods.
Studies have also found that, on average, people who eat breakfast are thinner than those who don’t. That could be because eating protein and fiber in the morning helps keep you feeling fuller during the day. If you are trying to lose weight, don’t skip breakfast! Studies show that most people who lose weight and keep it off eat breakfast every day. However, it is equally important to pay attention to what and how much you eat; one study showed that people who ate large breakfasts consumed more throughout the day.
If you have kids, it’s essential that they eat breakfast in the morning in order to fuel their growing bodies. When kids don’t eat, they may become cranky and restless, have a harder time focusing, and become tired at school. Studies show that kids who eat breakfast have higher test scores than those who don’t.
Additionally, children who skip breakfast are more likely to eat junk food throughout the day and are at a higher risk of being overweight. It has been shown that teenagers who ate breakfast every day had a lower body mass index (BMI) (a measure of body fat based on height and weight) than teens who never—or only sometimes—ate breakfast.
If you find that your child won’t eat before leaving the house in the morning, pack them a nutritious snack, such as fruit, nuts, a peanut butter sandwich, or a yogurt smoothie, that they can eat/drink on the way to school or between classes.
So, try to eat something within an hour of waking up. It doesn’t have to be a big meal, but it should consist of carbohydrates (which provide immediate energy), protein (which provides energy later on), healthy fats, and fiber (which helps you feel full). Try a whole-grain cereal, low-fat milk, fruit, or a breakfast smoothie made with low-fat yogurt, fruit, and a teaspoon of bran/oats. Nuts or whole-grain granola bars are also easy options if you don’t want to make breakfast or eat something heavier.
Adapted from:
- WebMD, “Breakfast: Is It the Most Important Meal?”, Lisa O’ Neil Hill, Reviewed by Christine Mikstas, RD, LD, May 06, 2025.
