Is breakfast really the most important meal of the day?

Breakfast is one of the most “romanticized” meals, especially on social media, where hundreds of photographs – from pancakes with fresh fruit, to yogurt with homemade granola, toast with scrambled eggs and avocado, featuring steaming cups of coffees – inspire us to create different mornings. The reality is often different: some people skip breakfast altogether while others struggle to fit a nutritious breakfast into their daily routine.

When the sun rises, so does the question: is breakfast the most important meal of the day?

As the first source of nutrients the body receives after a long period of fasting, breakfast has received special attention over the years. But being considered the most important meal of the day is a lot of pressure for just one meal.

Our bodies require nutrients every day and we mostly get those through a complete and balanced diet. If a nutritious breakfast is included in your daily meals, the daily recommended amount of each nutrient is more easily achieved. On the other hand, if you start the day with products high in fat or sugar, such as cookies, cakes, pastries or sugary breakfast cereals, your body won’t thank you.

Follow our tips for reducing fat and reducing sugar in your diet.

More than one isolated meal, it is important to consider everything you eat throughout the day –regardless of the meal or when we eat it, each food is an opportunity to nourish the body, making it essential to make nutritious and balanced choices.

It is possible to have a healthy diet without breakfast, as long as each person’s nutritional needs are not compromised. Those who do eat breakfast should be concerned about the foods they choose as part of this meal.

Benefits of eating a healthy breakfast

When eaten regularly and made up of nutritious foods, breakfast can contribute to:

• A greater intake of micronutrients and of fruits and vegetables throughout the day;
• A lower risk of obesity and cardiovascular diseases;
• Better appetite control and improved mood;
• Enhanced cognitive function and memory.

Why is breakfast important for children?

The vitamins and minerals in a balanced breakfast play a crucial role in cognitive function and those who skip this meal have lower levels of attention, concentration and learning capacity. In the case of children and young people, breakfast can influence their success at school.

Not having breakfast also represents a higher risk of overweight and childhood obesity, associated with less satiety during the day and a greater likelihood of eating foods high in sugar and fat. It should be noted that obesity can have multiple factors and is not directly dependent on breakfast.

There seems to be an association between skipping breakfast and cardiovascular diseases, as well as poor glucose metabolism, which rises the risk of type 2 diabetes. However, these health risks may be due to both the omission of this meal and other behaviours observed in those who usually skip breakfast, such as a tendency to smoke or consume more alcohol, going to bed later, and exercising less.

There are also those who experience headaches or lack of energy when they choose not to have breakfast, as this meal jumpstarts the entire metabolic system.

Breakfast should make up about 20 to 25% of your total daily energy intake. To be complete, varied, and balanced, it should feature 3 food groups: dairy, cereals and derivatives, and fruit. Within each group, it is important to vary the foods throughout the week and diversify their textures and presentation.

• Dairy

Milk and derivatives are good sources of biological proteins and micronutrients such as calcium and phosphorus. Adults should favour low-fat or semi-skimmed dairy products while children should be given whole milk until they are 2 years of age and then switch to semi-skimmed after that. For those who are lactose intolerant, there are options such as lactose-free milk or plant-based drinks (ideally soya-based, enriched in calcium and with no added sugar).

• Cereals and derivatives

Cereals provide us with carbohydrates and fibre, as well as vitamins and minerals. Ideally, we should choose whole grain versions instead of refined cereals, as they provide slower-absorbing carbohydrates, higher fibre content, and more vitamins and minerals.

• Fruit

Fruit is a source of vitamins, minerals, and fibre, which are essential for the body’s normal functioning. Ideally, breakfast should feature fresh, seasonal fruit, which can occasionally be substituted with natural fruit juice, without added sugar.

There are other foods to include in a healthy breakfast, such as nuts or olive oil (which are sources of unsaturated fat, essential for cardiovascular health) or eggs (source of protein), and occasionally butter, jam, preserves, or poultry ham. Balance and variety are key!

By using the three food groups described above, it is possible to create various breakfast options suitable for each person’s dietary choices, routines, and lifestyle. Here are five suggestions:

Despite the health advantages associated with having breakfast, it is important to respect individual preferences and tolerances. The end goal is to ensure a complete diet throughout the day, with every food group in its recommended proportions.

If you struggle to have breakfast every day, keep these tips in mind:

• Stay away from the television/screens and other distractions;
• If possible, try to make this meal an opportunity to socialize with family, friends, or colleagues;
• At home, organize the morning routine to save at least 10 to 15 minutes for this meal, as a family whenever possible. You can prepare breakfast the night before, such as batter for pancakes or overnight oats;
• If you can’t have a hearty breakfast, opt for a snack like yogurt or fruit, and later have a more complete meal mid-morning or at lunch;
• Choose the breakfast time that works best for you, taking into account the length of your night-time fast;
• Even if you don’t have breakfast, read the labels of products and break the overnight fast with nutritious, unprocessed foods without added sugar.