Breakfast is often touted as the most important meal of the day, and for good reason: It gives you energy to get you through the day.
However, many people don’t eat breakfast because they believe it’s not healthy for them. And that can be a real problem for their health and wellbeing.
1. It’s too easy to overeat
A healthy breakfast replenishes energy levels and supplies your body with important nutrients for optimum performance throughout the day.
However, many people fail to eat a full breakfast due to various reasons. While hunger is a common trigger, other factors may also be at play: stress, fatigue and emotions such as anger, sadness or fear are all cited as reasons to skip the morning meal.
To avoid this, try identifying the culprits and then make changes to address them. For example, if you tend to snack on unhealthy items at your desk, set up bowls of fruit and veggies where they are easily accessible and out of sight.
Another reason to get your dietary mojo on is that breakfast is an excellent opportunity to consume a variety of foods, including fruits, nuts, seeds and whole grains. This combination of vitamins and minerals helps to increase energy, alertness, memory, weight management and promotes healthy blood sugar levels, boosting overall wellbeing.
2. It’s not filling
Often called the “most important meal of the day,” breakfast breaks your overnight fast and replenishes your body’s supply of glucose for energy, alertness and focus. It also provides the essential vitamins, minerals and other nutrients needed to stay healthy.
That’s why it’s important to choose a breakfast that’s nutritious, filling and satiating. That means choosing foods with fiber, protein and healthy fats to help keep you full and focused through the morning.
Then, stick with whole grains for the bulk of your meal and opt for cereals that are low in sugar and contain some fiber, says New York City dietitian Stephanie Dunne.
It’s also smart to avoid breakfast juices – they’re a high-carb, high-sugar option that will likely leave you feeling hungry again soon after. If you do have a green juice, Dulan recommends balancing it out with a high-fiber breakfast that includes protein and healthy fats.
3. It’s easy to skip
Breakfast may be the most skipped meal of the day, but it is also the most nutritionally important. This is because it provides vitamins and minerals that the body can’t get from other meals.
It’s also a great source of antioxidants, which help to prevent the common cold, and fiber, which is beneficial for weight loss and diabetes prevention.
In fact, a study from the UK found that adults who didn’t consume a breakfast were more likely to follow a lower-quality diet throughout the day. They consumed more total calories, carbohydrates, and fat, as well as fewer micronutrients like vitamin C and iron.
While it’s not impossible to skip breakfast, it is easy to do so and could be detrimental to your health. Ideally, you should eat a nutrient dense breakfast consisting of whole foods like omelets, oatmeal, quinoa, eggs and yogurt, along with a few fruit and vegetable servings.
4. It’s not nutritious
Regardless of whether or not you’re a morning person, it’s important to understand that breakfast isn’t the only meal you should be eating. Eating a nutritious, balanced diet is essential to staying healthy and feeling your best.
In fact, skipping breakfast can negatively impact your health and nutrition in a number of ways. It may cause you to overeat later in the day, snack more often or choose unhealthy foods, which can lead to weight gain.
This is why it’s so crucial to start the day with a nutritious meal that gives you energy and helps you feel full. A good breakfast will include protein, fiber and healthy fats, mainly from fruits, vegetables and whole grains, with little or no processed foods.