Nutritionists explain: Why breakfast is important

Scientists are divided on whether you should take the phrase “breakfast is the most important meal of the day” seriously or not. Have you ever just grabbed a coffee or a cup of tea in the morning skipping breakfast thinking you will lose weight? This is what the majority of busy people do anyway, and breakfast is often neglected.

But let’s face it, mornings are hectic as we have to get ready for work or school. This can lead to unintentionally skipping breakfast on some occasions. But skipping it on a regular basis can lead to adverse effects on your health and body.


Breakfast is the most important meal of the day

Almost all of us have heard this saying at least once in our lives, and it is definitely not a marketing strategy of cereal companies. In fact, you will be surprised to know that this quote comes from the bestselling author and nutritionist Adelle Davis. She is often called “the queen of nutrition” and for a good reason too.

Her books helped many Americans that were concerned about not getting enough to eat after the Great Depression. She explained the importance of proper nutrition, vitamin deficiency, and she kept helping people as a nutritionist through many of her other books as well.

Her famous saying touched all three meals of the day and assigned them a hierarchy based on the importance of every meal.

“Eat breakfast like a king, lunch like a prince, and dinner as a pauper.”

To further explain this saying, the first meal of the day should be the most fulfilling and nutrition rich meal of the day. But that doesn’t mean you can go and grab any food your heart desires to eat. Adelle wasn’t a vegan, but she didn’t eat a traditional American breakfast with too many fats either.

You will be surprised to know that a number of famous food-related sayings that we repeat every day come from her books. We pass these quotes on to our future generations because they still stand accurate and reliable.


Quality of your food matters

Adelle holds another title, and that is “the Queen of optimal eating.” She prefers the quality of food over quantity and believed in eating a well-balanced diet. She doesn’t eat a sugar-filled cereal or pastries in the morning like regular Americans.

She ate what she talked about in her books, and her breakfast usually consisted of granola, pancakes, or wheat germ muffins containing walnuts. She would also include her pep up drink in her breakfast as well.

She never liked processed foods and didn’t eat them either. She also disliked laboratory made foods or sugary beverages with empty calories. And unfortunately, most of us eat what she didn’t like every single day.

But should we not eat anything if all we have available is processed foods? Or should we absolutely have to prepare our breakfast similar to Adelle?


What does science have to say about it?

Every food we eat should be of the best quality, and we all know that fresh food is way more nutritious than processed foods. But does this add any weight to breakfast being the most important meal of the day?

The answer is neither yes nor no. We know that it seems confusing to read but let us explain!

The scientific community is split into two one that considers breakfast the most important meal of the day while others not so much.

There are benefits of breakfast for both weight loss and health. However, the scientific community collectively doesn’t think breakfast is more important than other meals of the day.

But nutritionists think that modern breakfast is the reason why most scientists are skeptical of breakfast’s importance. And who can blame them modern breakfast consists of processed fats, no vegetables, no healthy fats, and lots of carbs? So, if we adopt Adelle’s approach towards breakfast, it can once again become a healthy and nutritious meal with plenty of health benefits.


So should we stop eating breakfast altogether and lose weight?

This might seem like a perfect way to lose weight. By skipping a meal, you are consuming fewer calories that is good for weight loss, right? No! Because studies have shown that people who skip breakfast eat fewer calories, but they still end up gaining more weight.

But in other studies, a change in breakfast habits did not affect the body weight of individuals. That may be because people didn’t eat healthy breakfast and had empty calories instead. So, more studies with healthier breakfast meals need to be done to settle once and for all, if skipping breakfast really does lose weight.


Does skipping breakfast benefit your health?

The answer to this question is a big NO because you can’t just remove all the nutrition you would get through a healthy breakfast from your daily routine. A good breakfast would provide you with vitamins, minerals, and other key nutrients that our body needs to survive.

So, it is not a good idea to keep your body from getting all these good nutrients that allow it to function properly.



  1. It helps reduce diabetes risk
  2. Lowers the risk of heart disease
  3. Lowers the chances of getting hypotension
  4. Boosts your metabolism rate
  5. Improves your mood and brain functioning

Breakfast can improve parts of your life that can’t really be quantified through science. Eating breakfast with your family can help bring the whole family closer first thing in the morning. This can enhance relationships and improves your mood along with overall wellbeing.

And did you know breakfast can help reduce stress and anxiety by allowing you to think more clearly? People who skip breakfast report feeling lazy and tired throughout the day and that is the last thing you would want if you have a busy day at work.

48 percent of the Americans admitted that they skip breakfast on a regular basis and we understand this might be due to a tough schedule. So, let’s take a look at some breakfast recipes to save time and provide nutrition in the morning.


Ideas for the morning meal

Breakfast doesn’t have to be too elaborate, and you can have something other than bacon, sausage, toast, potatoes, and eggs in the breakfast.

If you wake up with little to no time for getting ready, then grab some nuts, seeds, or prepare a trail mix to enjoy on the go. Because if you exercise in the morning, a cup of coffee or tea won’t provide you the energy you need.

Easy and healthy morning meal recipes

  • Oatmeal
  • Fresh fruit
  • Yogurt
  • Homemade fresh granola
  • Non-sugary dry cereal with preferably plant milk
  • Pure wheat toast with 100% pure fruit juice
  • Oats
  • Pudding
  • Avocado toast
  • Soy scrambles
  • Mushroom-based meat alternatives

If you have time, you can prepare and enjoy classic breakfast recipes such as veggie French toast and chickpea pancakes. If you are looking for a more portable option, try granola and protein bars you can prepare them ahead of time in the freezer and take them with you on the go.

Foods to Limit in the Morning

  • Pastries
  • Doughnuts
  • Biscuits, unless you bake them at home yourself
  • Processed foods and meats
  • Fruit juice

Of course, there is nothing wrong with treating yourself once in a while. However, you shouldn’t eat the foods mentioned above regularly.

Fruit juice is in this list because it is mostly sugar based and it also lacks fiber as compared to whole fruit. Carbs have a tendency to increase your blood glucose levels that can lead to different health issues such as diabetes and weight gain.


Final thoughts

Breakfast provides the body with essential fuel to function during the day. Skipping it can lead to a decrease in your energy and overall wellbeing.

As you learned that even a handful of seeds and nuts could make up for a nutritious breakfast that will provide you with a decent amount of energy, there is no need to skip breakfast due to the shortage of time.

Plenty of scientists agree that breakfast is good for your overall health and if you don’t eat daily breakfasts in order to lower your calorie intake and lose weight, then you are doing more harm than good.