Why Breakfast Really Is the Most Important Meal of the Day

  • author name McKenna Welshans, MBA, RD, LDN, ACSM-EP
Breakfast eggs

How many times have you been told that breakfast is the most important meal of the day? But is it really true? Let’s look at the science.

What Happens When You Skip Breakfast

During the night while you are sleeping and fasting, your body moves into conservation mode with a lowered metabolism. Continuing to fast for prolonged periods of time after waking up can impact you in several ways: 

  • Your metabolism remains suppressed which can lead to weight gain or lower daily calorie expenditure
  • You feel sluggish and mental fog that make you less likely to be productive or engage in physical activity
  • You're very hungry later in the day that can cause mindless eating and increased cravings for high-sugar and high-fat foods

Benefits of Eating Breakfast

Even if you aren’t hungry or don’t have a lot of time in the morning, your body will thank you for working breakfast into your schedule.

Eating a meal with high-fiber carbohydrates, protein, healthy fats, vitamins and minerals offers these benefits:

  • Jump starts your metabolism
  • Stabilizes your energy levels
  • Helps you get all the nutrients your body needs each day

Here are a few examples of breakfasts that can be packed ahead of time to be readily available on busy mornings: 

  • Egg cups
  • Avocado, bean, egg, and salsa wrap
  • Greek yogurt parfait with fruit and granola
  • Oatmeal with fruit and nuts/nut butter
  • Muffins (add fruit puree, Greek yogurt, protein powder, ground flax, bananas, etc. to increase the nutrient density

Help Children Grow into Healthy Adults

Encourage your children to eat breakfast. The earlier in life good habits are developed, the easier it will be for children and adolescents to manage their weight in their youth, and stay healthy in adulthood.

How a Sports Nutritionist Can Help

A sports nutritionist can help you meet your athletic goals by managing your diet. Call 717-627-7675 to schedule an appointment.

author name

McKenna Welshans, MBA, RD, LDN, ACSM-EP

McKenna Welshans, MBA, RD, LDN, ACSM-EP is a sports nutritionist with LG Health Physicians Sports Medicine. She completed her undergraduate and graduate degrees and a dietetic internship at Messiah College, double majoring in nutrition and exercise science. She ran collegiate track before transitioning into ultra-endurance triathlon competitions. She is passionate about personalized nutrition for both performance maximization and health.

Call: 717-627-7675

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.


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