Why breakfast is the most important meal of the day

In this age where diet fads and pseudo-science led content on social media is replacing nutritional science, it is important that we differentiate between information and misinformation.

Today I want to shed some light on the very old saying, which advises us to eat breakfast like a king, lunch like a prince, and dinner like a pauper. The conclusion one can draw from this is that breakfast is the most important meal of the day.

There is good reason for this with studies supporting the idea that starting your day with a balanced breakfast has an impact on your physical and mental performance throughout the day to follow.

Breakfast or ‘break + fast’ literally breaks the overnight fast that our bodies undergo after dinner the previous day.

After a night of no eating, your body’s energy reserves are low. Imagine using your phone the whole day and you don’t put it on charge at night. The next day, the phone’s battery is almost drained out and you put it on charge. Similarly, you need to refuel your body and brain, restoring the glucose levels to kick-start your day. Skipping breakfast can lead to fatigue, irritability, and a lack of focus till you have your meal during the day.

The change in breakfast habits is often influenced by the rise of intermittent fasting, where skipping breakfast became common. People should understand that detox diets to food elimination trends, and a significant number of “wellness” fads lack robust scientific backing; though they may be quick fixes but in the long run they may lead to nutritional deficiencies, metabolic imbalances, and even disordered eating. Hence, one should follow the advice of an expert certified nutritionist that offers balanced guidelines tailored to individual needs. Often these days there is fear-based information being circulated rather than evidenced based.

On the other hand, with the hectic and stressful lifestyle these days, one should structure a diet well and focus on balanced diets for busy lives. Meal timing plays a crucial role, especially when late dinners lead to digestion issues and weight gain. It’s important to prioritize adjusting meal timings, particularly dinner, and focus on both the quantity and quality of breakfast.

While it is unrealistic for most individuals in this fast paced world to prepare fresh meals three times a day, let alone breakfast. Packaged food, when chosen wisely, offers convenience without compromising on nutrition. Options such as fortified cereals, whole-grain snacks, and meal-replacement options ensure that even the busiest people can meet their dietary needs.

Portion control and variety is important, choosing flexibility over restriction is the key. It is not just about feeling hungry, your diet affects your cognitive function, mood, and productivity, especially breakfast meal. Research indicates that eating breakfast is associated with improved concentration, memory, and a more stable mood due to the replenishment of glucose levels in the brain, which is essential for cognitive function. Skipping breakfast can elevate cortisol levels, leading to stress, increased appetite, and weight gain. Breakfast is crucial not only for managing stress but also for long-term health and fitness goals. In essence, healthy eating should include breakfast, with careful attention to meal timing, portion size, and nutritional balance.

You will be surprised to know that eating breakfast regularly is also associated with better weight management. Individuals who eat a healthy breakfast tend to snack less throughout the day and consume fewer calories. They are more likely to maintain a healthy body weight.

Incorporating breakfast into a busy routine might seem challenging, but it can be done with proper planning. So don’t skip breakfast – your day depends on it.