“Breakfast is the most important meal of the day” was first coined in the 19th century  John Harvey Kellogg in order to sell their new creation…corn flakes.  Although it was one of the best marketing slogans ever, people have been trying to debunk this statement, ever since.  But, it holds true to today.   It is the key to a successful day by students, those in the workforce and active people.  It also could be an important tool to reducing obesity. 

That being said, breakfast is   the most important meal of the day, as it provides the body with energy and nutrients to start the day. Eating a balanced breakfast can help regulate blood sugar levels, improve mood, and increase cognitive function.  Breakfast provides the body with the necessary energy and nutrients to start the day. After several hours of sleep, the body’s energy reserves are depleted and need to be replenished. Breakfast kickstarts the metabolism, allowing the body to burn calories and break down food throughout the day. Eating a nutritious breakfast can also help to regulate blood sugar levels, improve mood and cognitive function, and reduce the risk of chronic diseases such as diabetes and heart disease.

Breakfast provides the body with the necessary energy and nutrients to start the day. After several hours of sleep, the body’s energy reserves are depleted and need to be replenished. Breakfast kickstarts the metabolism, allowing the body to burn calories and break down food throughout the day. Eating a nutritious breakfast can also help to regulate blood sugar levels, improve mood and cognitive function, and reduce the risk of chronic diseases such as diabetes and heart disease.

Despite the importance of breakfast, many Americans tend to skip or have a suboptimal breakfast. The average American skips breakfast 3 time a week.  There are several factors that contribute to this behavior. One of the main reasons is a lack of time. Many Americans have busy schedules and do not have time to prepare a nutritious breakfast. This often results in grabbing a quick and convenient breakfast, such as a pastry or fast food, which is high in sugar and low in nutrients. is generally recommended to have a breakfast that includes a mix of complex carbohydrates, protein, and healthy fats. This can include foods like whole grain toast with avocado and scrambled eggs, oatmeal with nuts and berries, or a smoothie with fruit and Greek yogurt.  It is also important to note that the quality of the calories is just as important as the quantity, so choosing nutrient-dense foods is key.

Another reason, for skipping breakfast,  is a lack of appetite in the morning. Some people simply do not feel hungry in the morning and prefer to skip breakfast. However, skipping breakfast can lead to overeating later in the day and can disrupt the body’s natural hunger cues.  A good breakfast can become a habit with a conscious effort over a short period of time.  

Finally, cultural norms also play a role in Americans not eating a good breakfast. In some cultures, breakfast is not seen as a priority and is often skipped or replaced with a small snack. This cultural norm can be difficult to break, even when individuals recognize the importance of a nutritious breakfast.  But a lack of breakfast can lead to Hangriness later in the day.  This will lead to poor food choices such as doughnuts in the break room.  And if you are looking to curb your weight, breakfast is the way to go.  There is and abundance of data that shows a correlation between skipping breakfast and being overweight.  

Children do better in school after eating breakfast.  Children who eat a complete breakfast have been shown to work faster and make fewer mistakes in math problems and to perform better on vocabulary tests than those who ate only a partial breakfast. They also show improved concentration, alertness, comprehension, memory and learning.Beyond academics, children who eat breakfast   show decreased anxiety, depression, and hyperactivity. The breakfast offered can improve a child’s overall nutrition by providing her/him with necessary vitamins and minerals and can actually reduce the risk of obesity!

This applies to their parents and other adults who want to perform in the workforce. A recent study showed that those who had a complete  breakfast were more productive than those who didn’t— 50 additional minutes to be exact. This adds up to almost five hours per week of productivity, just by listening to Harvey Kellogg.

For athletes, breakfast is especially important because it provides the necessary fuel for optimal performance. Athletes require a diet that is high in carbohydrates to fuel their muscles, and protein to repair and rebuild them. Consuming a balanced breakfast can help to replenish glycogen stores and provide the necessary amino acids for muscle recovery.                                                                                                                                                                                                                        

For growing athletes and active adults, I feel that 600 calories is the magic number for an effective breakfast.  There is no hard and fast rule that everyone needs to eat exactly 600 calories for breakfast.  For students and those in the workplace, it is generally recommended to aim for a breakfast that is between 300-500 calories, but this can vary depending on the person’s activity level and overall calorie needs.  The number of calories that a person needs for breakfast (or any meal) can vary depending on various factors, such as age, sex, weight, activity level, and overall health

Athletes and active people should focus on a breakfast that is nutrient rich and high in carbohydrates to fuel their muscles, and protein to repair and rebuild them. A balanced breakfast for athletes should include complex carbohydrates, such as whole grains, and lean protein sources, such as eggs or Greek yogurt.

Some examples of a balanced breakfast include:

Avocado Toast

Cottage Cheese and Fruit

Smoothie with fruits and nut or nut butter

2 egg breakfast burrito in corn tortilla

Yogurt with nuts and fruit

Quinoa Egg Muffins

Overnight oats

2 Pancakes with fruit and egg

Vegetable omelet. 

Athletes should also aim to consume a breakfast that is low in fat and fiber, as these can slow down digestion and delay the absorption of nutrients. It is also important to stay hydrated by consuming water or electrolyte-rich beverages.  The best way to be a better breakfast eater is to plan for it.  Early morning decisions tend to lead to poor dietary choices.  

When should you eat breakfast is based on your lifestyle.  Studies have shown that eating before 8:30 am is optimal.   If you are not working out before going to school or work, eating 30 minutes to an hour before you go is appropriate.  If you are working out before you go to work or school, you will want something about an hour before you workout.  Keep it light as your body slows digesting when you exercise.  So you probably want to split your breakfast so @ 150-200 calories before your workout along with about a half liter of fluids like water.  Then after your workout, finish the other 350-400 calories.  If you are pressed for time after, pre prep your breakfast.  

If you keep it simple and plan ahead, eating a healthy breakfast shouldn’t take much time. Chop your breakfast ingredients while you’ve got the knife and cutting board out to prep dinner. Put out bowls or the blender before you go to bed. On Sunday, make a week’s worth of hard-boiled eggs and keep them in the fridge.I believe that Breakfast is  the most important meal of the day because it provides the body with the necessary energy and nutrients to kickstart the day. It is especially important for athletes who require fuel for optimal performance. Despite its importance, many Americans tend to skip or have a suboptimal breakfast due to a lack of time, appetite, and cultural norms. Athletes should aim to consume a balanced breakfast that is high in carbohydrates and protein to fuel their muscles and promote recovery. By recognizing the importance of a nutritious breakfast, Americans can improve their overall health and wellbeing both physically and mentally.