Breakfast: to Eat or Skip?
Breakfast has long been the subject of debate; is it the most important meal? Or is it not as harmful as it has been suggested if we do not partake in this meal? The word breakfast literally means, “to break the fast” and is the first meal eaten during the day. An observational study in June of 2021 from Ohio State University found that roughly 15% the 30,000 participants in the study had reported to regularly skipping breakfast. Breakfast is a particularly important part of a balanced diet as it allows us to replenish our supply of glucose to boost energy and alertness for the day ahead as well as stimulate muscle protein synthesis after the evening period of fasting when we sleep.
From the study at Ohio State University mentioned earlier, it can be surmised that those who skip breakfast are subject to nutritional gaps. This is because the fiber and vitamins and minerals found in fortified cereals, calcium in milk, and vitamin C in fruit would be missed opportunities for nutrient ingestion due to not eating breakfast. Researchers suggest that these nutrients are unlikely to be consumed throughout the rest of the day if they are not consumed at breakfast time as the food selections throughout the remainder of the day are unlikely to be comprised of these foods or foods similar to them.
The Healthy Eating Index-2015, which analyzes how well foods align with federal recommendations, details that breakfast skippers also had an overall lower-quality diet than those who ate breakfast. For example, people who don’t eat breakfast are more likely to eat more added sugars, carbohydrates and total fat over the course of the day than those who do in-fact eat breakfast; this phenomenon is in-part due to snacking throughout the day. This is to say, that the people who participate in eating breakfast may eat more calories overall, but the quality of the foods consumed throughout the day are likely more nutritious than the food selections of those who skip breakfast…in addition to getting in a broader range of nutrients.
Skipping breakfast not only has nutritional implications, but it can also affect a variety of other aspects throughout your day. For one thing, when you skip breakfast, you do not replenish glucose for your body to use readily as a source of energy so you will likely experience decreased energy levels. Additionally, as a result of decreased energy levels, you’ll likely experience impaired concentration.
But what exactly does a good, healthy breakfast look like? The components of a balanced, high-quality breakfast include a mix of lean protein sources, whole grains, healthy fats, as well as fruits and/or vegetables. Protein sources for the breakfast mealtime may include: Greek yogurt, cottage cheese, breakfast sausage, or even eggs. Some examples of whole grains for breakfast may include: oatmeal, quinoa, granola, or whole wheat toast. Healthy fat breakfast additions may include: nuts or seeds (as well as nut/seed butters) or even avocado. Fruits and vegetables you may wish to include in your breakfast routine include berries, stone fruits (peaches, cherries), citrus fruits, spinach, peppers, sweet potato, broccoli, or even carrots. A mix of these elements all together will help you to feel fuller for longer via protein and dietary fiber.
Establishing a healthy breakfast routine doesn’t have to be hard or time-consuming; if you know what you wish to have for breakfast in advance you can meal plan and meal prep. For example, some breakfast items can be prepared even the night before to make the morning as easy as just heating and eating what has been prepared. A couple of meal items you can prepare in advance then heat and eat is egg cups loaded with your favorite seasonings, veggies, and even cheese if you please, or pancake breakfast sandwiches with sausage patties and egg. Some cold items may be prepared in advance as well such as overnight oats made with Greek yogurt or baked oatmeal cups. Preparing your breakfast in advance removes the stress from the morning and allows you to eat your breakfast even on-the-go.
Breakfast is and likely will be a topic of hot debate for years to come…but in my opinion it is one of the most important meals of the day and should not be skipped, even if that means you simply drink a protein smoothie in the morning. Skipping breakfast can lead to nutritional gaps. This is because important nutrients in foods like cereals, milk, and fruits may be missed. Study results show that people who skip breakfast tend to have a lower-quality diet, and they consume more added sugars, carbohydrates, and total fat, often due to snacking more during the day. Although breakfast eaters might consume more overall calories, their food choices tend to be more nutritious throughout the day. Apart from nutritional implications, skipping breakfast can also affect energy levels and concentration. A healthy breakfast should include lean protein sources, whole grains, healthy fats, fruits, and vegetables. It's important to plan and prepare breakfast in advance to make it easier to eat a healthy breakfast, even on busy mornings. Before changing up your dietary patterns, consult a registered dietitian nutritionist such as myself to help you establish a healthy routine.
