Breakfast is sometimes touted as the “most important meal of the day” and other times you may hear claims that eating before noon is a big mistake.
The nutrition world is often confusing and full of contradictions. This article will help break down the facts and share science-backed information about this long debated meal.
1. A nutritious breakfast provides energy and focus
The point of breakfast is to break an overnight fast. After not eating for 12 hours or so, the body requires fuel to function at its best.
It’s best to start your day with a meal that contains all macronutrients: carbohydrates, protein, and fat.
Carbs are our body’s primary energy source – carbs are broken down into glucose, which is essentially the “fuel” that keeps our brain functioning. Skimping on carbohydrates may only make our cravings for them stronger – plus, a breakfast lacking carbs may leave you feeling tired (1).
Including fat and protein at your morning meal will help you feel satisfied, reduce sugar cravings, and improve blood sugar levels. Stable blood sugar levels have a direct impact on our energy levels, too, which is all the more reason to ensure a nutritious breakfast.
2. Eating a balanced breakfast reduces cravings and overeating later in the day
People who eat a [nutritious] breakfast tend to experience less cravings and often eat less throughout the day compared to those who skip breakfast.
Skipping breakfast causes low blood sugar. When blood sugar drops, the hunger hormone known as ghrelin increases, which makes us feel hungry. Ghrelin kicks in more when we skip breakfast, making cravings and hunger stronger.
Breakfast-eaters may have reduced ghrelin levels throughout the day, meaning cravings and overeating is less likely. Therefore, eating breakfast can help support healthy weight management (2).
3. Breakfast is an opportunity to fuel your body with nutrients for optimal health
Think of breakfast as another opportunity to nourish your body. Our bodies require a lot of nutrients – it can be difficult to meet your body’s needs if you’re only eating a couple meals daily.
One nutrient that many people fall short on is fiber. On average, women need about 25 grams of fiber daily, and men require about 38 grams daily. Aim for about 8-10 grams of fiber at breakfast and you’ll have a great start on your daily needs. Plus, a fiber-rich breakfast is important for a healthy weight, gut health, blood sugar control, and reducing cholesterol.
Aim to include nutrient-dense plant foods at breakfast, too, such as berries, avocado, leafy greens, mushrooms, and fresh herbs. The antioxidants, vitamins, and minerals in these plant foods help to strengthen your immune system, which is especially important as the weather gets cooler and cold season approaches.
4. Eat breakfast for a better mood
Food directly impacts our behavior and emotions. In fact, studies show that eating breakfast can improve people’s moods. People who eat breakfast are more likely to feel happier and less cranky and grumpy than non-breakfast-eaters, who may be distracted by hunger pangs.
People who eat a healthy breakfast not only have less cravings throughout the day, but they have better self-control and maintain higher energy and productivity levels throughout the day – all which contribute to a better mood.
If you’re a breakfast skipper…
To all the breakfast-skippers out there: while it’s totally possible to be in good health without eating breakfast, there are less consistent studies to show the benefits of skipping it.
More of the science suggests that skipping breakfast is associated with increased difficulties with weight loss, worse blood sugar control, and elevated cholesterol.
Much of the evidence suggesting that skipping breakfast improves health outcomes pertains to individuals following a strict keto diet – which in reality is super difficult to follow and not realistic for most people.
My favorite breakfasts for 2024:
Not only are these breakfast options simple to make and delicious, but they are balanced with carbohydrates, fiber, protein, healthy fats, and other nutrient-dense ingredients.
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Toast Two Ways
When you can’t decide sweet or savory, why not have both? I’m not one for repetition when it comes to my meals, so I always change up the combos and flavors on my toasts. Choose a whole grain bread for added fiber and nutrients. Here are some toast two ways ideas that you can try at home:
Sweet toasts:
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Almond butter, plain Greek yogurt, sliced pears, pumpkin spice seasoning
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Peanut butter, sliced strawberries & bananas, cinnamon, a drizzle of honey
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Greek yogurt, blueberries, chia seeds, chopped walnuts, cinnamon, drizzle of maple syrup
Savory toasts:
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Avocado, a fried egg, hot sauce, & parsley
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Pesto, scrambled eggs, sun dried tomato, mozzarella cheese, basil
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Hummus, sliced hard-boiled egg, chopped red onion, tomato, cucumber
2. Roasted butternut squash, onion, and broccoli mini frittatas
Roasted butternut squash, onion, and broccoli mini frittatas with rosemary and sage
Ingredients:
– 6 eggs
– 1 cup butternut squash
– 1/2 onion diced
– 1 cup broccoli
– a bit of fresh mozzarella cheese
– fresh herbs (I used sage, rosemary, and parsley)
– salt and pepper
Directions:
1. Roast veggies with a bit of olive oil, salt, and pepper.
2. Beat eggs in a bowl and blend in finely chopped herbs, salt/pepper.
3. Mix in roasted veggies to egg mixture and pour into a greased muffin pan.
4. Top with a bit of fresh mozzarella cheese (or any cheese you like), bake for about 20-25 min on 350. Enjoy!
3. Maple Chia Seed Pudding with Warm Apples & Almond Butter
Maple Chia Seed Pudding Parfait, with Greek yogurt, warm cinnamon apples, and a dollop of almond butter.
Ingredients:
– 2 tbsp chia seeds
-4 tbsp almond milk (or any milk you like)
– 1/4 tsp vanilla extract
– 1 tbsp maple syrup
– a few dashes of cinnamon
– Greek yogurt (for the base)
– 1 apple & pinch of salt + more cinnamon on top
– almond butter
Directions:
1. Mix chia seeds and almond milk well in a bowl, let sit in fridge for 20 min, stir again and add a bit more milk if needed.
2. For the apples, cut into cubes and put in a pan over medium heat with about 1/4 cup of water. Throw in some cinnamon and a pinch of sat, cook until very soft and almost caramelized.
3. Layer with Greek yogurt on the bottom, then the chia, apples on top, with a dollop of almond butter. Enjoy!
This is a super filling and well-balanced tasty breakfast (or snack). It’s loaded with fiber and heart-healthy and anti-inflammatory omega-3a (from the chia and almond butter), along with having adequate protein to keep you satisfied.
4. Baked Chocolate Oatmeal Bars
Baked chocolate oatmeal bars for breakfast, snack, or dessert
Ingredients:
– homemade oatmeal (2 cups)
– 1/4 cup cacao powder
– 1 tbsp tahini or nut butter
– 2 scoops collagen powder
– 1 tbsp maple syrup
– slivered almonds and chocolate chips for the top
Directions: After making oatmeal, stir in cacao, collagen, and tahini. Transfer to a baking dish and top with almonds, chocolate chips, and maple syrup. Bake for about 45 min (to an hour) on 350. Enjoy!
5. Egg & Veggie Grain Bowl
Grain bowls don’t only have to be for lunch or dinner. Make a breakfast grain bowl by scrambling eggs with any veggies you like, pair with a grain of choice, and sliced avocado. One of my favorite combinations is scrambled eggs with garlic, spinach, mushroom, sage, with wheat berries, sliced avocado, & of course topped with hot sauce.
hi, i'm
ashley.
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I'm a dietitian, cook, and writer in New York City with a mission to spread the joy of food and eating, and empower others to live healthier and more delicious lives. I'll post on the blog to share some of my favorite recipes as well as fun and approachable nutrition tips and tricks.
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