“Breakfast is the most important meal of the day” . . . fact or fiction?
For decades, that phrase has been circling around American homes and schools to encourage children and adults alike to consume breakfast. However, with the popularity of eating patterns like “intermittent fasting” where breakfast is often omitted, it’s hard to know what advice to follow about meal timing.
As a registered dietitian, I am always looking for the latest research and realistic advice to help clients navigate daily food decisions. Here are some points to consider if breakfast is right for you:
- Carbohydrates, one of the main building blocks of food, are the brain’s preferred energy source, and the body’s main energy source. Providing your body with adequate carbohydrate throughout the day, especially first thing in the morning, provide your brain and body with fuel to help you function. Much like a car, instead of running on fumes in the morning, your brain will function better if you fuel it up before a long day.
- Eating within 1-2 hours after waking can help regulate your food intake for the rest of the day. Across the board, I find that my patients that prioritize a balanced breakfast of carbohydrates and protein are not as ravenously hungry throughout the day as those who skip breakfast – which leads to overall better nutrition choices throughout the day.
- Recent research shows that shifting caloric intake to earlier in the day may help reduce the risk of chronic disease such as hypertension, high cholesterol, diabetes, and cardiac events.
- Some people physically struggle with eating breakfast soon after waking – if that’s you, try these things:
- Try liquid nutrition first, such as part of a protein shake and a small piece of fruit
- Start small – try a handful of unsweetened cereal (such as plain cheerios) and low-fat milk, or peanut butter on half a slice of wheat bread.
- Gradually increase the size of your breakfast once you tolerate small amounts of food and liquid.
- If breakfast is still not your thing, try to make it a point to eat smaller, more frequent meals throughout the rest of your day to prevent becoming overly hungry, which can lead to overeating.
