Breakfast: Why This Simple Habit Matters

Breakfast is the first meal of the day that breaks the overnight fast. According to the Academy of Nutrition and Dietetics, it is typically consumed within 2 to 3 hours of waking and includes food or beverage from at least one food group.

We often hear that “breakfast is the most important meal of the day.” Research supports this idea: eating breakfast is linked to better memory, mood, work performance, cognitive function, and healthier body weight.

Why Do People Skip Breakfast?

Common reasons include lack of time, wanting extra sleep, following restrictive diets, not feeling hungry in the morning, or simply not having breakfast foods available at home.

Disadvantages of Skipping Breakfast

Regularly skipping breakfast has been associated with several negative health outcomes, including:

• Higher risk of general and abdominal obesity
• Increased body mass index (BMI) and waist circumference
• Higher fasting insulin and greater risk of type 2 diabetes
• Elevated total cholesterol and LDL (“bad”) cholesterol
• Higher blood pressure and greater cardiovascular risk
• Unhealthy overall dietary patterns and lower physical activity

Longer overnight fasting can also increase stress hormone activity and blood pressure in the morning. People who skip breakfast often eat more calories later in the day, which may disrupt normal metabolic rhythms.

Benefits of Eating Breakfast

Eating breakfast helps replenish energy stores after the overnight fast, supports alertness, and contributes essential nutrients to the daily intake. It can also:

• Support better weight management
• Improve insulin sensitivity and blood sugar control later in the day
• Help lower blood pressure
• Reduce long-term risk of type 2 diabetes and heart disease

Studies have shown that people who eat a higher-calorie breakfast and a lighter dinner tend to lose more weight than those who do the opposite.

Practical Breakfast Ideas

Aim for a combination of fibre, protein and healthy fats to keep you full and energised. Easy options include:

• High-fibre cereal or overnight oats with fresh fruit and low-fat or plant-based milk
• Smoothies made with fruit, yoghurt or protein powder
• Whole-grain toast or sourdough with peanut butter or tahini
• Plain Greek yoghurt with berries and a sprinkle of nuts or seeds
• Oatmeal topped with banana, berries, walnuts or flaxseed

When choosing packaged options such as protein bars or flavoured yoghurts, check the label and aim for products with less than 20 g of added sugar, at least 6–10 g of protein, and 3 g or more of fibre.