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August 8, 2024
We’re often told that breakfast is the most important meal of the day. But is meal timing really all that important? And do we actually need to eat breakfast?
Well, according to recent studies, eating breakfast could be very important for certain populations. For women in particular, breakfast could be the answer to weight management and weight loss. In 2020, women that ate breakfast 7 days per week were between 11% and 17% less likely to be obese compared to women that only ate breakfast 3 to 4 days per week. And why, you ask? Eating breakfast can be a useful tool in weight control for everyone. Eating breakfast can help prevent blood glucose levels from fluctuating and dropping, which will help control appetite until lunch. And what happens if you skip breakfast? With glucose levels dropping, hunger will push you to reach for high energy foods later on, like foods high in fat and added sugar, which are linked to weight gain.
And what about other populations?
Not only is breakfast useful for those looking to control their weight, but also for fueling growing adolescents and their brains. In a 2021 study, children between ages 11 and 14 that ate regular, high-quality breakfast were less likely to be overweight or obese and had better cognitive performance than those that skipped breakfast. And what exactly makes a breakfast high-quality? Well, breakfast should be a balanced meal, with proteins, carbohydrates, and fats. Proteins help with muscle building and recovery and also transport nutrients in the body, providing energy. Carbohydrates serve as the body and the brain’s main energy source. And finally, fats not only give the body energy, but also aid the body in vitamin absorption.
Cut to the chase, what should I actually eat for breakfast?
Here’s a list of some of the best, balanced foods, recommended by registered dietitians, to incorporate into your breakfast.
1. Eggs
Eggs are high in protein, rich in vitamins, and have proven to reduce appetite.
2. Greek Yogurt
Greek yogurt is also high in protein and reduces appetite.
3. Oatmeal
Oatmeal is a low-calorie option rich in in protein and fiber, which reduces appetite and aids in digestion.
The Bottom Line
While all meals are important, research shows that breakfast could be the most important meal of the day. Eating a balanced breakfast gives you the energy you need to have a successful day. If you are struggling to incorporate nutritious foods into your breakfast routine, speak with a registered dietitian that can provide recommendations and information about having a healthy, balanced diet.