Is Breakfast the Most Important Meal of the Day?

Is breakfast truly the most important meal of the day? While headline-grabbing studies centered on the intermittent fasting trend may have you thinking otherwise, a wealth of research affirms it remains the king of meals.

Why breakfast matters

A nutritious breakfast is more than just a routine meal — it plays a crucial role in stabilizing blood sugar levels and kickstarting metabolism, effectively replenishing energy stores after an overnight fast. (The word “breakfast,” after all, means “to break the fast.”) 

For decades, the science has supported eating a nutritious daily breakfast, including a well-cited study that found it could improve a range of metabolic health markers, potentially improving the body’s ability to burn fat and fight chronic health conditions like type 2 diabetes. Even more critically, given the nation’s obesity epidemic (40% of adults are considered obese), a comprehensive study showed that people who made breakfast their largest meal of the day were more likely to lose weight than others who shifted the bulk of their calories to lunch or dinner.

“Breakfast is vital for pregnant women and the elderly but especially for developing children — not only for physical health but also for cognitive function,” says Grace A. Derocha, MBA, RD, CDES, a national spokesperson for the Academy of Nutrition and Dietetics who places herself squarely in the pro-breakfast camp.

Two critical studies, one published in Frontiers in Nutrition and another in the Journal of School Health, found that children who routinely eat breakfast score higher on academic tests and demonstrate better focus in school.

Why you shouldn't skip breakfast

Skipping breakfast is linked to several health risks. While it may seem like an efficient way to lose weight, it actually could have just the opposite result, Derocha warns. A study by the American Journal of Epidemiology found that people who skipped breakfast were almost five times more likely to be obese.

If that doesn’t get you fueling up each morning, consider the eye-opening systematic review of 14 studies that affirmed daily breakfast eaters have a reduced risk of heart disease, diabetes, obesity, abdominal obesity, high blood pressure, stroke, elevated low-density lipoprotein (LDL) cholesterol, and even cardiovascular-related death.

What to eat for a healthy breakfast

Not all breakfasts are created equal. Specific breakfast guidelines should vary based on individual needs and goals, Derocha explains. In general, the meal should provide about 20 to 35% of your daily caloric intake (400 to 600 calories, for most of us) and focus on nutrient-dense foods.

The standard American breakfast, high in refined sugars and processed foods, can result in energy crashes and increased hunger that leads to unwanted weight gain. A balanced breakfast, Derocha advises, generally consists of 20 to 30 grams of protein, healthy fats, a portion of whole grains, and a serving of fruits or vegetables.

High-protein foods like Greek yogurt and eggs, as well as fiber-rich options such as (whole grain) English muffins, bagels, cereals, or oatmeal, can help you feel full, reduce cravings, and support digestion.

“It’s important to get creative so you stick with it,” Derocha advises, adding that she approves of tasty trends that include avocado and salmon for their heart-healthy fats.

READ MORE: Is Lox and Smoked Salmon the Same Thing?

The last bite

Despite recent anti-breakfast hype, the benefits of a well-balanced morning meal are supported by science. Derocha says: “Whether you’re aiming to manage your weight, boost your energy, or enhance cognitive function, breakfast remains a crucial component of a healthy diet and lifestyle.”