For decades we’ve all heard this saying, “breakfast is the most important meal of the day.” While trends like intermittent fasting have led to some skipped meals, research continues to support breakfast as a foundation for good health, especially when it’s balanced and nutrient dense.
Why Breakfast Matters
Breakfast literally means “breaking the fast.” After a night of sleep, the body’s glucose stores are depleted. Eating breakfast helps stabilize blood sugar levels and jumpstarts your metabolism for the day.
Studies show people who regularly eat breakfast tend to have:
Higher protein breakfast is associated with lower rate of cognitive decline
Stable blood sugar and energy levels throughout the day
More appetite control and satiety, which means less snacking at night
Healthier body weight
What Makes a Healthy Breakfast
Research shows breakfast being beneficial for your health but the composition of your breakfast matters. Studies show a high protein breakfast of ≥30 g protein/meal and ≥ 350 calories/meal helps improve blood sugar control, increase satiety and supports a healthy body weight. Adding fiber to breakfast like oats, fruit, and whole grain bread also help with blood sugar control. Healthy fats such as chia seeds, avocado, nuts can increase satiety and support heart health.
Simple Breakfast Idea: Avocado Toast with Scrambled Eggs
This breakfast has 576 calories, 37g protein, and 15g fiber, which is sure to keep you full!
Ingredients: 2 large eggs + ½ cup liquid egg whites + ½ avocado + 2 pieces of whole grain bread
Direction:
Spray a pan with olive oil and place over medium high heat
Mix eggs and egg whites in a bowl and season to your liking
Pour eggs into pan and scramble
Meanwhile toast bread
Smash avocado onto bread (season the avocado if you’d like) and top with cooked eggs
The Risks of Skipping Breakfast
Skipping breakfast may seem harmless but for many it sets off a chain reaction. Skipping breakfast can lead to unstable blood sugar, low energy and increased cravings for higher carb and higher sugar foods. Breakfast skipping has been associated with higher risks of insulin resistance, obesity, and cardiovascular disease.
Breakfast is the most important meal of the day because it improves your physical health, cognitive performance and emotional well-being. Eating a high protein breakfast with ≥ 350 calories will start your day with purpose.
