{"id":40753,"date":"2022-01-28T16:00:55","date_gmt":"2022-01-28T16:00:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40753"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"the-importance-of-breakfast","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/","title":{"rendered":"The Importance Of Breakfast: What Science Says About The First Meal Of The Day"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#The_Importance_Of_Breakfast_What_Does_Breakfast_Do_For_You\" >The Importance Of Breakfast: What Does Breakfast Do For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Weight_Management\" >Weight Management\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Much_Needed_Energy_Boost\" >Much Needed Energy Boost\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#The_Importance_Of_Breakfast_Improved_Concentration\" >The Importance Of Breakfast: Improved Concentration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Improved_Heart_Health\" >Improved Heart Health\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#The_Importance_Of_Breakfast_Lower_Risk_Of_Diabetes\" >The Importance Of Breakfast: Lower Risk Of Diabetes\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Breakfast_Foods_Are_Rich_In_Essential_Vitamins_Minerals_And_Nutrients\" >Breakfast Foods Are Rich In Essential Vitamins, Minerals, And Nutrients\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#The_Importance_Of_Breakfast_What_Are_The_Best_Breakfast_Foods\" >The Importance Of Breakfast: What Are The Best Breakfast Foods?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Whole_Grains\" >Whole Grains\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#High-Quality_Protein\" >High-Quality Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Fresh_Fruits_And_Veggies\" >Fresh Fruits And Veggies\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Healthy_Fats\" >Healthy Fats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Hydration\" >Hydration\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Water\" >Water\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Green_Tea\" >Green Tea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Coconut_Water\" >Coconut Water\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Coffee\" >Coffee\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Milk\" >Milk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#Smoothies\" >Smoothies\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#The_Importance_Of_Breakfast_How_To_Make_Time_For_Breakfast_Every_Day\" >The Importance Of Breakfast: How To Make Time For Breakfast Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#What_If_You_Cant_Stomach_Food_In_The_Morning\" >What If You Can&#8217;t Stomach Food In The Morning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you get up, get ready, and grab a coffee on your way out of the house? Perhaps you&#8217;re more fond of nibbling on a Rice Krispy because you&#8217;re too busy getting the kids ready for school to eat breakfast. Or, maybe, you&#8217;re a teenager who is more interested in catching up with friends over a couple of donuts and a juice at the local cafe. <\/span><span style=\"font-weight: 400;\">There are several different reasons why people might skip their morning meal, but according to nutritionists, &#8220;breakfast skippers&#8221; may be missing out on the most important meal of the day. <\/span><span style=\"font-weight: 400;\">Let&#8217;s look at some of the benefits of a balanced, nutrient-packed breakfast and the importance of breakfast.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_Breakfast_What_Does_Breakfast_Do_For_You\"><\/span><b>The Importance Of Breakfast: What Does Breakfast Do For You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people are aware that <a href=\"https:\/\/betterme.world\/articles\/top-10-breakfast-foods\/\">breakfast<\/a> is important, but the actual reasons for this may not be all that evident. Just what are some of the benefits of including a morning meal?<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Management\"><\/span><b>Weight Management\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve tried to lose weight before, you&#8217;ve probably tried a fad diet or two. Perhaps you have even gone to the gym for a while. But did you know that eating breakfast could help you lose weight?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is some evidence from observational studies that eating breakfast is associated with lower body weight. However, a causal relationship has not yet been established (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4095657\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the exact mechanism of the relationship is not understood, it is believed that a healthy breakfast may have a positive effect on levels of the hunger-regulating hormone leptin (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4095657\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leptin has been found to affect appetite, metabolism, and energy expenditure by modulating neuropeptides involved in hunger signaling pathways.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, leptin is known to decrease feelings of hunger. Studies show that overweight individuals tend to have higher levels of leptin, possibly suggesting a resistance to its effects, which might result in them feeling less satisfied after eating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4267898\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming a healthy breakfast may help balance these feelings, making it easier for someone who wants to lose weight to stick with their diet plan.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Much_Needed_Energy_Boost\"><\/span><b>Much Needed Energy Boost\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you wake up, your &#8220;fuel tank&#8221; is empty. All the food you ate at night is gone and you need a quick energy boost before your morning commute. In fact, most of us don&#8217;t even get to work before we&#8217;ve already burned through the majority of our glycogen stores from the day before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why many people eat cereal or other breakfast food in the morning\u2013 they&#8217;re looking for a source of fast energy! The problem with quick sources of energy, however, is that they are often not sustainable. The initial high is short-lived and you will soon crash, leaving you hungry again (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5664675\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A slow-burning carbohydrate, such as whole grains, provides a balanced source of energy that won&#8217;t leave your blood sugar levels spiking and crashing throughout the day. This means less hunger and more stable moods (and better focus in the office!) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5664675\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-39908 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8.jpg\" alt=\"the importance of breakfast\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/2-8.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-fiber-cereal\/\">High Fiber Cereal: How To Choose The Right Food To Eat For Breakfast<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Importance_Of_Breakfast_Improved_Concentration\"><\/span><b>The Importance Of Breakfast: Improved Concentration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many parents know this all too well\u2013 kids who eat breakfast tend to do better in school.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only are children who have recently eaten likely to be more attentive, but they&#8217;re also less likely to experience the negative side effects of being hungry.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can mean anything from struggling with their own personal problems (&#8220;I just don&#8217;t get the Math. I don&#8217;t think it&#8217;s for me!&#8221;) to acting out in the classroom (&#8220;I don&#8217;t know why you&#8217;re making us do this. It&#8217;s dumb. Just look at my friend over there! She doesn&#8217;t HAVE to do this!&#8221;).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating breakfast in the morning can help improve your attention span and may even help you score higher on those pesky midterms or finals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those of you who work and commute, breakfast will help <a href=\"https:\/\/betterme.world\/articles\/why-is-breakfast-so-important\/\">improve your memory<\/a> function as well. Studies show that people who eat breakfast perform <a href=\"https:\/\/betterme.world\/articles\/low-cholesterol-breakfast\/\">better<\/a> at tasks that involve remembering and processing information (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18948652\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Heart_Health\"><\/span><b>Improved Heart Health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A systematic review recently found that people without known cardiovascular disease at baseline who skipped breakfast were more likely to experience incident cardiovascular disease over the following years and more likely to die from it than those who ate breakfast regularly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6787634\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Early risers may have an even healthier heart, as those who eat breakfast have been found to be less likely to develop metabolic syndrome\u2013 a set of risk factors that are associated with more serious heart problems, stroke, and diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6787634\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a whole grain breakfast (oats, quinoa, etc.) will help stabilize your blood sugar levels and keep your insulin at optimal levels. High blood sugar in people with diabetes is a risk factor for heart disease. The fiber in whole grains also helps lower LDL (\u201cbad\u201d) cholesterol and manage weight, both of which can help lower cardiovascular diseases risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, whole grains contain antioxidants that will help\u00a0 repair and prevent any damage done to the cells of your cardiovascular system. These antioxidants can help lower cholesterol and reduce the risk of heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3078018\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-39912 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg\" alt=\"BetterMe\" width=\"1000\" height=\"668\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-8.jpg 740w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Importance_Of_Breakfast_Lower_Risk_Of_Diabetes\"><\/span><b>The Importance Of Breakfast: <\/b><b>Lower Risk Of Diabetes\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Type 2\u00a0 diabetes is a serious disease that requires lifelong treatment and can be fatal if left untreated. It&#8217;s also on the rise, as more and more people are becoming obese from poor eating habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that those who eat breakfast regularly might have a lower risk of developing type 2 diabetes. This may be because eating a morning meal stabilizes blood sugar levels, which lowers the chance of becoming insulin resistant (<\/span><a href=\"https:\/\/www.endocrine.org\/news-and-advocacy\/news-room\/featured-science-from-endo-2021\/eating-before-830-am-could-reduce-risk-factors-for-type-2-diabetes\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For best results, make sure to eat a healthy whole grain breakfast! A breakfast high in simple carbohydrates \u2013 think sugary cereals or sweet pastries \u2013\u00a0 might be just as bad for you as not eating at all. You might get that quick energy boost now, but your body will fall into a slump soon after.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breakfast_Foods_Are_Rich_In_Essential_Vitamins_Minerals_And_Nutrients\"><\/span><b>Breakfast Foods Are Rich In Essential Vitamins, Minerals, And Nutrients\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Folate, calcium,\u00a0 potassium, and magnesium are just a few of the vitamins and minerals found in healthy breakfast foods. These nutrients support your body&#8217;s every function, but many people aren&#8217;t getting enough of them through their diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting your day with a bowl of cereal topped with fresh fruit or an omelet with whole-grain toast is an excellent way to ensure you&#8217;re getting all the vitamins your body needs. You&#8217;re more likely to meet your recommended daily allowance (RDA) of these nutrients when you start the day with a nutrient-rich and balanced breakfast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you follow a vegetarian diet, you&#8217;re likely not getting the necessary amount of vitamin B12. This is because this essential nutrient is generally found in animal products such as milk and eggs, try adding one of these to your morning meal to reap all its benefits.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-39907 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-6.jpg\" alt=\"the importance of breakfast\" width=\"1000\" height=\"668\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-6.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-6-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-6.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_Breakfast_What_Are_The_Best_Breakfast_Foods\"><\/span><b>The Importance Of Breakfast: <\/b><b>What Are The Best Breakfast Foods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Skipping <a href=\"https:\/\/betterme.world\/articles\/breakfast-is-the-most-important-meal-of-the-day-myth\/\">breakfast<\/a> is bad, but eating junk for breakfast is even worse!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a list of some nutritious and delicious foods that will give you the energy and nutrients you need to start your day:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are a few reasons why whole grains should feature on your breakfast plate; these reasons include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3078018\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy boost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains offer plenty of health benefits, including high concentrations of vitamins and minerals. This means your body will be better at fighting diseases and repairing damages done to cells throughout the day before.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The fiber found in whole grains can help lower cholesterol levels and manage your weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your gut will thank you! Whole grains help regulate bowel movements and can help treat constipation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some great whole-grain <a href=\"https:\/\/betterme.world\/articles\/bodybuilders-breakfast-ideas\/\">breakfast foods<\/a> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millet<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain bread<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-39902 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/8-7.jpg\" alt=\"the importance of breakfast\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/8-7.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/8-7-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/8-7.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High-Quality_Protein\"><\/span><b>High-Quality Protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is a must-have for breakfast for several reasons (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/protein\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein helps repair cells and tissues, which means your body will function at its best!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Studies have shown that eating protein for breakfast makes you feel more full throughout the day. This is because protein curbs hunger hormones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant-based protein may help lower cholesterol and blood pressure which can lead to a healthier heart.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some delicious high-protein foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds and nuts<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> PCOS Breakfast: The Ultimate Cheat Sheet For Women With This Condition<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fresh_Fruits_And_Veggies\"><\/span><b>Fresh Fruits And Veggies\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you think of <a href=\"https:\/\/betterme.world\/articles\/500-calorie-breakfast\/\">breakfast foods<\/a>, fruit and veggies probably aren&#8217;t the first things that come to mind. However, they&#8217;re just as important as whole grains and quality proteins!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits contain essential vitamins such as vitamin C and folate. They also provide a boost of fiber to help your digestive system run smoothly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Veggies contain essential vitamins, minerals, antioxidants, and nutrients that support good health in countless ways.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some great choices include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Artichokes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brussel sprouts\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tropical fruits, e.g. bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Citrus fruits, e.g. oranges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-39909 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-8.jpg\" alt=\"the importance of breakfast\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-8.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-8-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-8.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, you shouldn&#8217;t avoid all fats. There are some that are good for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy fats lower bad cholesterol, which can reduce your risk for heart disease and stroke. One study also found that women who regularly ate foods containing monounsaturated fatty acids (MUFA), such as olive oil, or foods containing polyunsaturated fatty acids (PUFA), such as walnuts and flaxseed, had a lower risk of developing heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what are some great breakfast foods with healthy fats? Some great options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts, e.g. almonds\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds, e.g. pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oily fish like salmon<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Breakfast is a good time to start hydrating. Plus, food always goes down better when you have a beverage. Your choice of breakfast beverage depends on your preference, but some choices are healthier than others.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Water\"><\/span><b>Water\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is the healthiest breakfast beverage option because it&#8217;s calorie-free and essential to keep your body well hydrated. Plus, drinking water first thing in the morning helps you feel full, which may help reduce snacking later in the day.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-37541 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Frame-5129-1024x576.png\" alt=\"the importance of breakfast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Frame-5129.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Frame-5129-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Frame-5129.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Frame-5129.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Green_Tea\"><\/span><b>Green Tea<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Green tea is packed with <a href=\"https:\/\/betterme.world\/articles\/breakfast-smoothies-for-weight-loss\/\">antioxidants<\/a> that support good health in numerous ways. They may help combat cell damage, lower cholesterol levels, and protect your skin from environmental stressors that cause wrinkles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2855614\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Coconut_Water\"><\/span><b>Coconut Water\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Packed with electrolytes to keep you hydrated throughout the day. This can be especially helpful for athletes who need some extra electrolytes after strenuous activity.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Coffee\"><\/span><b>Coffee\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Coffee not only helps you wake up in the morning, but it also gives you an <a href=\"https:\/\/betterme.world\/articles\/fruitarian-diet\/\">energy boost<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown the benefits of drinking coffee include (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/coffee\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better concentration\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heightened metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved mood\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Caffeine is the main ingredient in coffee that provides all these benefits. It triggers the release of neurotransmitters, which are chemicals your brain uses for communication. One neurotransmitter caffeine releases dopamine, which boosts your mood and makes you feel good.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, coffee does have a downside too! Studies have found that drinking too much caffeine can do more harm than good (<\/span><a href=\"https:\/\/medlineplus.gov\/caffeine.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), such as causing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular heartbeat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety and irritability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jitteriness and shakiness<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To keep these negative effects in check, limit your daily coffee intake to no more than four cups. If you are pregnant or breastfeeding, talk to your doctor about caffeine intake.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-33234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4638-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4638.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4638-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4638.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4638.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Milk\"><\/span><b>Milk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plain old milk is a great breakfast beverage. It&#8217;s tasty, packed with calcium that your body needs to build strong bones, and contains vitamin D that ensures your body absorbs calcium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5122229\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are lots of options when it comes to milk besides regular cow&#8217;s milk. Some examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy milk\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almond milk\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cashew milk\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that some people should avoid drinking milk, such as those who are lactose intolerant or have a dairy allergy.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Smoothies\"><\/span><b>Smoothies\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A fruit and vegetable smoothie with added protein powder is a nutritious way to start your day.\u00a0 Plus, drinking a smoothie for breakfast is an easy way to get in some extra fruit and veggies throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some great ingredients you can add to your smoothie:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bananas\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts, e.g. almonds\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds, e.g. sunflower seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut oil and coconut milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leafy greens, e.g. kale or spinach\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries, e.g. blueberries or blackberries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cocoa powder<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\"><img decoding=\"async\" class=\"aligncenter wp-image-33222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-1024x576.png\" alt=\"the importance of breakfast\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_Of_Breakfast_How_To_Make_Time_For_Breakfast_Every_Day\"><\/span><b>The Importance Of Breakfast: <\/b><b>How To Make Time For Breakfast Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Long commutes and bust morning schedules make it tough for many people to eat breakfast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure you&#8217;re getting the most out of your morning meal, try these simple tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal prep.<\/b><span style=\"font-weight: 400;\">\u00a0 Prepare breakfast foods for the week on Sunday, so you have healthy options available.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan ahead. <\/b><span style=\"font-weight: 400;\">\u00a0Pack your breakfast the night before, so it&#8217;s ready to grab in the morning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep it simple. <\/b><span style=\"font-weight: 400;\">If you&#8217;re pressed for time in the mornings, stick with foods that only take a few minutes to prepare or eat on the go.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep breakfast staples stocked.<\/b><span style=\"font-weight: 400;\"> To save yourself from unnecessary trips to the store, keep your favorite breakfast foods on hand at all times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quit time-wasting morning habits. <span style=\"font-weight: 400;\">Think you don\u2019t have time for breakfast?<\/span><\/b><span style=\"font-weight: 400;\">\u00a0Watching TV, scrolling through social media feeds, and checking your email are all activities that can easily be done at night. When you wake up, eliminate these time-sucks so you can focus on preparing for the day ahead.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_If_You_Cant_Stomach_Food_In_The_Morning\"><\/span><b>What If You Can&#8217;t Stomach Food In The Morning?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people just can&#8217;t tolerate a big meal first thing in the morning, and that&#8217;s okay. If you&#8217;re not hungry when you wake up, don&#8217;t force yourself to eat. Instead, sip on a nutritious beverage while getting ready for your day and have a midmorning snack later on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might also try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating lighter dinners so that you&#8217;re hungry in the morning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having breakfast a little later in the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trying some new recipes you might like\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The importance of breakfast is clear. Eating this important meal first thing in the morning gives you the energy to perform at your best, keeps you feeling full throughout the day, and provides valuable nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, regardless of how busy or tired you are in the morning, make time to eat breakfast. With careful planning, it&#8217;s easy to create a healthy breakfast routine that works for your schedule and preferences.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Importance_Of_Breakfast\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Do you get up, get ready, and grab a coffee on your way out of the house? Perhaps you&#8217;re more fond of nibbling on a Rice Krispy because you&#8217;re too busy getting the kids ready for school to eat breakfast. Or, maybe, you&#8217;re a teenager who is more interested in catching up with friends over [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40755,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[117,87],"class_list":["post-40753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Importance Of Breakfast: What Science Says About The First Meal Of The Day - BetterMe<\/title>\n<meta name=\"description\" content=\"What&#039;s the importance of breakfast? Discover the benefits of eating the first meal of the day and how you can make it part of your day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Importance Of Breakfast: What Science Says About The First Meal Of The Day\" \/>\n<meta property=\"og:description\" content=\"What&#039;s the importance of breakfast? Discover the benefits of eating the first meal of the day and how you can make it part of your day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_340937747.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"705\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"The Importance Of Breakfast: What Science Says About The First Meal Of The Day\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/\"},\"wordCount\":2545,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_340937747.jpg\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you get up, get ready, and grab a coffee on your way out of the house? Perhaps you're more fond of nibbling on a Rice Krispy because you're too busy getting the kids ready for school to eat breakfast. Or, maybe, you're a teenager who is more interested in catching up with friends over a couple of donuts and a juice at the local cafe. <\/span><span style=\\\"font-weight: 400;\\\">There are several different reasons why people might skip their morning meal, but according to nutritionists, \\\"breakfast skippers\\\" may be missing out on the most important meal of the day. <\/span><span style=\\\"font-weight: 400;\\\">Let's look at some of the benefits of a balanced, nutrient-packed breakfast and the importance of breakfast.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Importance Of Breakfast: What Does Breakfast Do For You?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Many people are aware that <a href=\\\"https:\/\/betterme.world\/articles\/top-10-breakfast-foods\/\\\">breakfast<\/a> is important, but the actual reasons for this may not be all that evident. 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However, a causal relationship has not yet been established (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4095657\/\\\"><span style=\\\"font-weight: 400;\\\">14<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although the exact mechanism of the relationship is not understood, it is believed that a healthy breakfast may have a positive effect on levels of the hunger-regulating hormon ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/\",\"url\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/\",\"name\":\"The Importance Of Breakfast: What Science Says About The First Meal Of The Day - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-importance-of-breakfast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_340937747.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What's the importance of breakfast? 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Perhaps you're more fond of nibbling on a Rice Krispy because you're too busy getting the kids ready for school to eat breakfast. Or, maybe, you're a teenager who is more interested in catching up with friends over a couple of donuts and a juice at the local cafe. <\/span><span style=\"font-weight: 400;\">There are several different reasons why people might skip their morning meal, but according to nutritionists, \"breakfast skippers\" may be missing out on the most important meal of the day. <\/span><span style=\"font-weight: 400;\">Let's look at some of the benefits of a balanced, nutrient-packed breakfast and the importance of breakfast.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>The Importance Of Breakfast: What Does Breakfast Do For You?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Many people are aware that <a href=\"https:\/\/betterme.world\/articles\/top-10-breakfast-foods\/\">breakfast<\/a> is important, but the actual reasons for this may not be all that evident. 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