It’s 8 a.m. on a Monday, and you’re running late for a meeting. You’ve had your coffee or tea as soon as you woke up, but you know you’ll be hungry soon. You contemplate whether you should skip breakfast and deal with being hungry all morning or eat something small now that won’t fill you up too much but will tide you over until lunch.
What do you do?
If you’re like most people, you probably chose to skip breakfast. But what if I told you that skipping breakfast is worse for your health and productivity than eating something small?
Healthy lifestyle habits like eating breakfast every morning can be difficult to start or maintain, especially if you’re not used to it, have a hectic schedule, or are unsure what to eat.
This article is here to help. I’ll discuss why breakfast is so important and give you some ideas for quick, easy, and healthy breakfast options.
- What Are the Benefits of Eating Breakfast?
- How To Make Healthy Breakfast Choices
- How To Make Breakfast a Part of Your Daily Routine
- Eat Breakfast Frequently
- Questions You May Have Below
What Are the Benefits of Eating Breakfast?
You may be familiar with this popular saying, breakfast is the most important meal of the day. If you’ve always been curious as to why eating in the morning is supposedly so vital, here are five reasons:
1. Breakfast Helps Kick-Start Your Metabolism
Your metabolism is the process by which your body converts food into energy. A slow or sluggish metabolism can lead to weight gain and difficulty losing weight.
Eating breakfast helps to jump-start your metabolism and keeps it going throughout the day.
However, according to the National Institutes of Health, the type and quality of breakfast you eat matter more than how many calories you consume. So, while a 300-calorie breakfast of sugary cereal and milk might give you a quick burst of energy, it will quickly be followed by a sugar crash.
On the other hand, eating regular breakfast foods with enough protein or low glycemic index foods can make you feel full longer and help to regulate your metabolism and blood sugar levels throughout the day.
2. Breakfast Can Help Improve Your Mood and Energy Levels
If you don’t eat anything in the morning, chances are you’ll be looking for a snack in a few hours.
By eating breakfast, you’re less likely to get hungry and snack on unhealthy foods.
Whenever you go more than a few hours without eating, your blood sugar levels start to drop. This can lead to feelings of fatigue, irritability, and hunger.
That Snickers commercial was on point when it said, “You’re not you when you’re hungry.” The subtle feeling of wanting to rip everyone’s head off for saying hi to you too early in the morning or being too tired to focus on anything are both signs that your blood sugar is low.
So, if you want to avoid being hangry (hungry + angry), start making breakfast a part of your daily routine.
Breakfast helps stabilize your blood sugar levels, keeping you feeling full and satisfied throughout the day.
3. Breakfast Provides Essential Nutrients That Your Body Needs
When you wake up in the morning, your body is low on glucose (the body’s main energy source).
By eating a meal packed with essential nutrients and glucose, you’re replenishing your energy stores and preparing your body to take on the day.
You know how it feels after a long night’s sleep and you finally get out of bed only to feel like you’re going to collapse? Yeah, that’s because you need food.
Unless you’re like me and naturally wake up with the energy of ten toddlers, chances are you need something to give you a little boost in the morning.
That little boost doesn’t just last for a few minutes. It can actually help improve your cognitive function and energy levels throughout the day.
4. Breakfast Can Help Prevent Overeating
Many people make poor food choices when they’re starving after not eating anything all day. I know when I forget to eat because I get caught up doing a million things; when my stomach finally stops me in my tracks by telling my head to trigger a headache, I pretty much scramble to eat anything in sight.
Fortunately, I can’t eat any and everything, so making healthier choices for food is more default for me than another person, but that doesn’t stop the craving of wanting to inhale an entire sleeve of Oreos.
When you’re famished, it’s harder to make wise decisions about what you’re eating. You’re also more likely to eat larger portions than you would.
Serving yourself larger portions can lead to overeating and constant overeating will lead to weight gain, which expands your stomach and makes you crave larger portions. It’s a never-ending cycle.
If you have trouble controlling your portions or have trouble making healthy choices when you’re hungry, make sure to have a nutritious breakfast every morning, this simple change can help you make better choices throughout the day.
5. Eating Breakfast Is Linked to a Lower Risk of Diabetes
The health benefits of including breakfast in your daily routine are pretty amazing. But one of the most significant benefits is the link between eating breakfast and a lower risk of type 2 diabetes.
According to a study done by the Diabetes Journal, people who eat breakfast every day are less likely to have a range of health problems, like diabetes or heart disease.
The study found that people who ate breakfast every day had a lower Body Mass Index (BMI) and waist circumference, and were less likely to have high cholesterol or high blood pressure.
So, if you’re looking to improve your overall health and lower your risk of developing chronic diseases, make sure to eat breakfast often, which is about four to six days per week.
How To Make Healthy Breakfast Choices
One of the biggest challenges people face when trying to eat breakfast every morning is knowing what to eat.
If you’re not used to eating breakfast, it can be hard to come up with ideas for healthy and satisfying meals.
Here are a few tips for finding breakfast ideas that fit your needs:
1. Start With Your Favorite Foods
If your go-to food in the morning is toast or cereal, start there and look for healthier recipes that fit those same flavors and textures. There are plenty of recipes for healthy versions of your favorite dishes.
Instead of having toast with butter, you could try avocado toast or hummus toast instead, or rather than a bowl of sugary boxed cereal, you could try making your own oats and add some fruit and nuts to it to add a different flavor and texture.
2. Look for Nutrient-Rich Foods
When trying to make healthier choices, it’s important to look for foods that will give you the most bang for your buck in terms of nutrients.
As mentioned previously, foods packed with protein and a low glycemic index are a great way to start your day because they’ll help you feel fuller longer and help stabilize your blood sugar levels.
Some examples of nutrient-rich foods that are perfect for breakfast include:
- chia pudding
- avocado toast
- yogurt bowls
3. Look for Recipes That Are Easy To Make
If you’re not a morning person, the last thing you want to do is spend a lot of time cooking breakfast.
That’s why it’s important to plan and prepare in advance by looking for recipes that are quick and easy to make.
Also, it’s important to consider your lifestyle and find recipes that fit into your schedule.
If you’re always on the go in the morning, you might want to find breakfast recipes that you can make ahead of time or that don’t require cooking.
Some Examples of Easy Breakfast Recipes Include:
- scrambled vegan eggs
- overnight oats
- chia pudding
- toast with avocado or hummus
Meal prep ahead of time, so all you have to do in the morning is heat up or blend a recipe, and you’re good to go.
Keeping it simple will make it more likely that you’ll actually eat breakfast every day.
4. Use Leftovers From Last Night’s Dinner
If you have leftovers from last night’s dinner, try using them as part of your breakfast the following morning. This is the quickest way to save time and minimize the amount of cooking you need to do in the morning.
The goal is to minimize the cooking time as much as possible, so you can get out the door quickly and start your day.
If you may need to buy breakfast along the way, then do so. Just make sure what you’re buying isn’t overly salted or filled with sugar.
5. Get Creative With Your Breakfast Recipes
If you get bored with the same old breakfast foods, it’s time to get creative in the kitchen.
These are endless possibilities for breakfast, so don’t be afraid to experiment and try new combinations. Fresh fruits and healthy fats are always a great way to start your day.
If you’re unsure what healthy fats are, then here are a few examples:
- coconut oil
- nut butter
Include more of these in your breakfast to help you reach your daily recommended intake.
Experiment a lot, and when you find something that’s too good to finish, keep making it until you get bored with it.
There are no rules when it comes to breakfast — just find things that make you feel good, are healthy, and provide lasting energy throughout the day.
How To Make Breakfast a Part of Your Daily Routine
Eating breakfast every day is important for maintaining a healthy lifestyle. It’s the perfect opportunity to fuel your body with nutrients and energy to help you power through your day.
When making the conscious decision to eat breakfast every day, there are a few things you can do to make sure it becomes part of your daily routine.
1. Set a Regular Time for Breakfast
If you set a regular time for breakfast, it’ll be less likely that you’ll skip it. Whether it’s first thing in the morning or after you’ve worked out, find a time that works for you and stick to it.
2. Find Recipes That Fit Into Your Schedule
As mentioned before, it’s important to find recipes that won’t take up too much of your time in the morning. If you’re always on the go, look for recipes that can be made quickly and maintain the deliciousness and nutritional value.
3. Have a Backup Plan
If you find yourself in a situation where you don’t have time to make breakfast, have a backup plan. This could be as simple as keeping a stash of granola bars in your bag. That way, if you ever find yourself in a pinch, you’ll still be able to grab something healthy to eat.
Eat Breakfast Frequently
Maintaining a healthy lifestyle is important; one way to do that is by ensuring you’re eating breakfast every day.
Breakfast is the perfect opportunity to fuel your body with nutrients and energy, so make it a priority in your daily routine.
By setting a regular time for breakfast, finding recipes that fit into your schedule, and having a backup plan, you’ll be on your way to a healthier lifestyle in no time.
Do you have any tips or tricks that help you stick to your breakfast routine? Please share them in the comments below! Also, let us know how you make sure you don’t skip breakfast.
Questions You May Have Below
Why is eating breakfast good for you?
Breakfast is often called the most important meal of the day, and for a good reason. Eating a healthy breakfast provides your body with the energy and nutrients needed to start the day. Breakfast can also help improve your concentration and cognitive function and may even reduce your risk of heart disease. Furthermore, breakfast eaters are more likely to maintain a healthy weight.
What is the healthiest breakfast?
When it comes to a healthy breakfast, there are two main things to consider: protein and sugar. A protein-packed breakfast will help you feel full and satisfied throughout the morning, while a low glycemic breakfast will help to keep your energy levels stable.
What happens if we don’t eat breakfast?
Skipping breakfast will cause you to feel tired and sluggish. You may also have difficulty concentrating on tasks and may be more likely to experience mood swings. Furthermore, skipping breakfast can lead to weight gain and an increased risk of heart disease in the long run.
I used to skip breakfast for so many years, but I did change this habit a couple of years ago and now breakfast really is the most important meal of the day for me. Love experimenting with oats and fruits and of course cinnamon 😉
Thank you so much for sharing this, super informative!!!
You’re welcome Nicole! Thanks for reading!
agree with this completely!! love my overnight oats every morning!
I prefer raw oats but one day I may try the overnight oats. Thanks for reading and commenting Christine!
Absolutely a wonderful article with great points. Breakfast it is the foundation of your day. I used to skip it and never felt right. Once integrated into my morning routine, I saw such a great improvement in my mood, and performance too.
Thank you for sharing
Thank you so much for sharing your experience Giangi, you have first hand experience of how life changing breakfast is.