1. Health 360°
  2. Lifestyle
  3. Nutrition

Flo Fact-Checking Standards

Every piece of content at Flo Health adheres to the highest editorial standards for language, style, and medical accuracy. To learn what we do to deliver the best health and lifestyle insights to you, check out our content review principles.

Is Breakfast Important? What You Need to Know About the Allegedly Most Important Meal

Is breakfast the most important meal of the day? Flo describes the role it plays in daily life and weight loss and gives three healthy breakfast recipes.

Practically everyone has been so busy at some point that they’ve rushed out the door in the morning without eating breakfast. But is that such a big deal? Is breakfast really the most important meal of the day? The truth is that a healthy breakfast is the most important meal of the day because it helps refuel your body and jumpstart your day. It also helps maintain general health. People who regularly eat a healthy and nutritious breakfast enjoy a wide variety of health benefits.

What’s the most important meal of the day? Breakfast is, without a doubt, the most important meal of the day. Adults who eat a healthy and nutritious breakfast on a regular basis get the following benefits:

  • They’re more likely to eat more minerals and vitamins than people who don’t eat breakfast.
  • They have better control over their weight. According to research, eating the majority of your calories for the day at breakfast may help with weight loss.
  • They have better control of their blood glucose levels, which plays an important role in controlling or preventing diabetes.
  • They eat less cholesterol and fat.
  • Their performance at work is better than people who skip their breakfast.

Children who eat a healthy and nutritious breakfast regularly have the following health benefits:

  • Their chances of meeting their daily nutritional requirements are better than children who skip a healthy breakfast.
  • Their chances of remaining at a healthy and optimum body weight according to their age are improved.
  • They are more alert and have better concentration.
  • They tend to miss fewer days in school.

Another reason breakfast is indeed the most important meal of the day is that it provides calories and energy for the entire day. In addition, people who eat breakfast are generally more aware of their overall health. The latest evidence suggests aiming to consume about 15–25 percent of your total calorie intake at breakfast. This is about 375–625 calories for most men and about 300–500 calories for most women.

There’s a lot of scientific evidence now that supports breakfast being the most important meal of the day. In addition to the health benefits of eating a healthy breakfast regularly, skipping this meal may have serious health effects. For instance, according to a study published in the journal Circulation, there was a 27 percent increase in the occurrence of heart disease in American men who didn’t start their day by eating a meal. However, what you eat for breakfast is also important, as a recent study has shown that eating a high-fat breakfast too often may raise your risk of atherosclerosis (hardened arteries).

The general recommendation from health experts is to consume a well-balanced and nutritious breakfast that contains complex carbohydrates, protein, and healthy fats. It should consist of foods that deliver their energy slowly or gradually over time.

Since breakfast is the most important meal of your day, it’s important to know what constitutes a healthy and well-balanced breakfast. Here’s what you need to create a nutritious and healthy breakfast:

  • Lean protein: Some examples of lean protein are eggs, nuts, legumes, and lean meat.
  • Whole grains: Cold or hot whole-grain cereals, whole- grain waffles, English muffins, bagels, or rolls are all great additions to a healthy breakfast.
  • Low-fat dairy: Options to add to your breakfast include low-fat milk, low-fat cheese (such as natural cheese and cottage cheese), and yogurt (without sugar or containing less sugar).
  • Vegetables and fruits: Include frozen or fresh vegetables and fruits, vegetable and fruit smoothies, and 100-percent fruit juices (without any added sugar).

Incorporating these types of foods into your breakfast will provide fiber, protein, complex carbohydrates, and fat that will help you feel fuller longer. Try to choose foods from a minimum of three food groups to make a breakfast that’s packed with health and nutrition.

Is breakfast important? According to some research, regularly eating a balanced and healthy breakfast may help with losing excess weight and maintaining that weight loss. However, according to other research, not eating breakfast might not be harmful and may even help with weight control.

These are a few of the benefits of eating breakfast for people who are trying to lose weight:

  • Reduce hunger: Consuming breakfast may help reduce hunger later during the day, making it easier to prevent overeating. Skipping breakfast may lead to hunger later on, which can lead to unhealthy food choices. Additionally, having breakfast may decrease cravings, particularly for fats and sweets.
  • Healthy food choices: People who consume breakfast regularly tend to choose healthy foods throughout the day and are more aware of their overall dietary choices.
  • More energy: Eating a nutritious and healthy breakfast helps refuel the body and replenishes the stores of glycogen (the immediate energy supply to your muscles). Skipping breakfast routinely may lead to reduced physical activity.

More clinical research is required to understand the link between weight control and eating breakfast. If you want to lose weight, talk to a dietitian or health care provider to determine a method that will help you reach your goals.

Ingredients

  • Olive oil: One teaspoon
  • Eggs: Two
  • Multigrain bread: Two slices
  • Avocado: One, pitted and peeled
  • Lemon juice: One teaspoon
  • Cayenne pepper: One pinch
  • Salt: To taste
  • Ground black pepper: To taste

Directions

  • In a medium bowl, mash avocado, stir in cayenne pepper, salt, and lemon juice.
  • Heat the oil in a pan over medium-low heat. Crack both the eggs in the pan and cook for two to three minutes. Flip and cook for another two to five minutes.
  • Meanwhile, toast the bread for three to five minutes.
  • Spread mashed avocado mixture on each bread slice and top with a fried egg.
  • Season with salt and pepper and serve hot.

Ingredients

  • Quinoa flakes: ¼ cup
  • Cocoa powder (unsweetened): Two tablespoons
  • Unsweetened milk (almond or cow’s): ½ cup
  • Water: ½ cup
  • Banana: One medium, mashed
  • Chocolate chips: Two tablespoons (optional)

Directions

  • Combine all the ingredients in a small pan except the chocolate chips and cook over medium heat, stirring occasionally.
  • Bring to a boil. Reduce the heat and simmer for two to three minutes.
  • Transfer the mixture to a bowl and top with chocolate chips.

Ingredients

  • Brown rice: One cup (dry)
  • Olive oil: Two teaspoons
  • Red onion: ½ (finely chopped)
  • Red bell pepper: ½ (finely chopped)
  • Fresh spinach: Four cups/six ounces (coarsely chopped)
  • Garlic: Two teaspoons (minced)
  • Salt: To taste
  • Ground black pepper: To taste

Directions

  • Cook brown rice according to package instructions.
  • Heat olive oil in a pan over medium heat. Add red onion and pepper. Cook for about six to seven minutes. Add garlic and spinach, cook for another minute. Add salt and pepper and stir.
  • Add the cooked rice and stir to mix the vegetables. Remove from heat. Serve hot.

Is breakfast the most important meal of the day? Eating a healthy and well-balanced breakfast regularly has many health benefits. It helps jumpstart your day and refuels your body. But it’s important for breakfast to be balanced because eating a big meal high in sugars and fat at the beginning of the day may have negative effects on your body and health over time.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/food-and-nutrition/faq-20058449

https://www.sciencedirect.com/science/article/pii/S1878450X17300045#bib16

https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.113.001474

https://academic.oup.com/ajcn/article/100/2/539/4576482

Read this next