5 Reasons You Should Eat Breakfast

Health Notes by Dr. Liz

November 20, 2024

Sure, breakfast is the most important meal of the day… but why is it really? Keep in mind, your first meal breaks the fast (hence “breakfast”) from a night’s slumber. Your body wakes in need of brain-fueling carbs and muscle-rejuvenating protein. Throw in some healthy fats for immune support and heart health and you have a truly balanced breakfast! 

If you find yourself skipping this meal or your standard breakfast fare is along the lines of a bagel and coffee, then it’s time for a breakfast makeover. Start your day off right with some food for thought as to why breakfast is worth the effort. 

Muscle Maintenance: Protein researchers revealed that in the morning your body is in “breakdown” mode, especially when it comes to muscle proteins. A 20–25-gram dose of high-quality protein along with a dose of at least 50– 75 grams of carbs as fuel for your muscles is optimal to start the day.

Weight Control: According to many research studies, folks who eat breakfast sport a healthier body weight and less body fat than those who skip breakfast. While research isn’t convincing that skipping breakfast leads to eating more during the day, studies do show that establishing a routine of eating breakfast makes for wiser choices and curbing calorie intake later in the day. 

Brainpower: Your brain relies on circulating carbohydrates (blood sugar) for fuel. Studies show that in children, teens and adults, operating on no breakfast shortchanges thinking power such as basic math skills, reading comprehension and memory. This makes sense, as the brain must scrounge for fuel as you “fast” until other mechanisms come into play and the body makes its own carbs for brain fuel.

Better Eating: Breakfast eaters tend to have a notably improved intake of an array of essential nutrients like protein, fiber, calcium, potassium and iron. Choosing breakfast cereals typically means milk (or some similar form) on top, which results in improved intakes of calcium, vitamin D and protein. Opting for lower sugar and higher fiber in cereals makes it all the better. 

Healthier You: Most likely due to a combination of reasons, breakfast eaters tend to have lower cholesterol levels translating to lower heart disease risk than those who skip breakfast. Greater fiber intake, especially soluble-type from oats and fruit, along with eating a morning meal all help regulate blood sugar levels, which explains some of the evidence that some breakfast eaters have lower risk of Type 2 diabetes. 

Tips for Best Breakfast Practices:

To make the most of your first meal of the day, center your breakfast on a solid protein source, like eggs, soy, cottage cheese, yogurt or kefir (aim for at least 15–25 grams). Add quality carbs like veggies, whole grain cereal/bread, fruit and some nuts for heart-healthy fats. 

Ready to chow down? Here are a few balanced breakfasts to add to your morning menu:

• 2-egg or tofu veggie scramble (spinach, mushrooms and fresh herbs), 1 small baked sweet potato with a sprinkle of sunflower seeds, 1 cup mixed berries and ¾ cup kefir
• 1 cup steel cut oats topped with ¾ cup bananas and blueberries, 2 tablespoons walnuts and ¾ cup low-fat Greek yogurt

 Article originally published in March of 2016 and updated in November of 2024.