While skipping a meal might seem like a good way to lose weight, research has found a link between healthier body weights and certain breakfast foods.

Skipping breakfast can lead to obesity and weight gain. But a little bit of pre-planning can help to make building this meal into your routine a little smoother. Here are some healthy options to get you started:.

Here are six 1-minute breakfast ideas:. Fairfield Medical Center Color Logo Fairfield Medical Center Single Color Logo. Improved Focus The morning meal sets the tone of the day for both kids and adults.

Enhanced Nutrition People who eat breakfast have more nutrients in their diets — such as fiber, calcium, vitamins A and C, riboflavin, zinc and iron. Weight Management While skipping a meal might seem like a good way to lose weight, research has found a link between healthier body weights and certain breakfast foods.

Studies of children and adolescents have shown that those who skip breakfast are apt to be overweight. You might think that a muffin and a cup of coffee ought to do the trick, but experts advise being more careful about what you choose to start your day. Here are some suggestions for those on the go:.

You may want to consult with a dietitian if you need to get yourself back on track or are looking for menu ideas. You can share your food preferences and your limitations with a dietitian and he or she can help you with a good plan of action.

Why You Should Eat Breakfast. The benefits of starting your day with a nutritious meal. Home RUSH Stories Why You Should Eat Breakfast.

Share to Facebook Share to Twitter Share to LinkedIn Share via Email. Various studies have found different benefits of starting your day with breakfast, including: Having a lower BMI Consuming less fat through the day Meeting recommendations for fruit and vegetable consumption Having higher daily calcium intake Having higher daily fiber intake Having better performance memory and attention for school-aged children "Much of the research just makes good common sense," says Tangney.

Making good breakfast choices You might think that a muffin and a cup of coffee ought to do the trick, but experts advise being more careful about what you choose to start your day. Content Hub Health and Wellness.

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You might think that the recommendation not to skip breakfast is just plain good advice. After all, you need enough fuel to make it through the morning, right?

But research has found even more reasons for making room for the "most important meal of the day. Probably the most appealing benefit is that breakfast jumpstarts your metabolism and, thus, helps you burn more calories throughout the day.

When you eat breakfast you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories. Tangney, PhD , a professor of clinical nutrition at RUSH University and an expert on the effects of diet and nutrition on heart health.

Studies of children and adolescents have shown that those who skip breakfast are apt to be overweight. You might think that a muffin and a cup of coffee ought to do the trick, but experts advise being more careful about what you choose to start your day.

Here are some suggestions for those on the go:. You may want to consult with a dietitian if you need to get yourself back on track or are looking for menu ideas.

You can share your food preferences and your limitations with a dietitian and he or she can help you with a good plan of action. Why You Should Eat Breakfast. The Dietary Guidelines for Americans suggests US citizens eat three servings of dairy daily, but most people fall short of that goal.

Eating breakfast is an easy way to get more dairy in your diet with breakfast favorites like milk, yogurt, and cottage cheese. One glass of milk provides 13 essential vitamins and nutrients including calcium which improves bone and teeth health, high-quality proteins for muscle and immune health, and other important vitamins and nutrients.

See the full list here. Need help making breakfast easier? Below are some quick, easy breakfast recipes. We use cookies to provide and improve our services. By using our site, you consent to cookies.

Learn More. Skip to main content. On the farm In the kitchen In the schools In the news For Your Health. En Español. Home In The News blog 10 Reasons Why You Shoul Improves Concentration and Focus Eating breakfast improves concentration and focus.

Helps Lift Your Mood Want to avoid waking up on the wrong side of the bed? Helps Your Heart Eating breakfast can improve heart health. Improves Academic Performance Studies show that children who eat a nutritious breakfast perform better in school.

Aids in Weight Management Eating breakfast can help you manage your weight. Boosts Your Nutrition Intake Eating breakfast gives you a great opportunity to eat healthy, nutritious foods. Helps Pregnant Moms Meet Nutritional Needs Including dairy foods like milk and yogurt helps pregnant moms get the extra nutrition they need.

Boosts Your Immune System Fermented foods like cheese and yogurt are common breakfast choices and important to your overall immune system health.

Delicious Ways to Include More Dairy in Your Diet The Dietary Guidelines for Americans suggests US citizens eat three servings of dairy daily, but most people fall short of that goal. Greek Yogurt Bagels Chia Seed Pudding Power Bowl Blueberry Oat Smoothie Berry Smoothie Pops Cafe con Leche Overnight Oats.

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Whatever your reason for being time poor in the morning, there are still ways that you can fit in breakfast. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating.

Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Where to get help. Why breakfast is so important When you wake up from your overnight sleep, you may not have eaten for up to 12 hours. Essential vitamins, minerals and nutrients Breakfast foods are rich in key nutrients such as: folate calcium iron B vitamins fibre.

Breakfast helps you control your weight People who regularly eat breakfast are less likely to be overweight or obese. Breakfast helps you make better food choices People who eat breakfast generally have more healthy diets overall, have better eating habits and are less likely to be hungry for snacks during the day than people who skip breakfast.

Skipping breakfast Skipping breakfast was shown to be common in the most recent national nutrition survey of Australian children and adolescents, although the majority did not skip breakfast consistently. Those most likely to skip breakfast were older females, and people who: are under or overweight have a poor diet have lower physical activity levels do not get enough sleep are from single-parent or lower income households.

Some common reasons for skipping breakfast include: not having enough time or wanting to spend the extra time being in bed trying to lose weight too tired to bother bored of the same breakfast foods don't feel hungry in the morning no breakfast foods readily available in the house the cost of buying breakfast foods cultural reasons.

Ideas for healthy breakfast foods Research has shown that schoolchildren are more likely to eat breakfast if easy-to-prepare breakfast foods are readily available at home. A pre-prepared breakfast means you can grab it and eat at home, on the way to work or once you get to your destination.

Keep some breakfast foods at work if allowed to enjoy once you arrive. Get in the habit of setting your alarm for 10 to 15 minutes earlier than usual to give you time to have breakfast at home.

Swap out any time-wasting habits in the morning such as checking your emails or scrolling social media and use this time for breakfast instead. Prepare for the next day the night before to free up time in the morning to have breakfast.

Where to get help Your GP doctor Dietitians Australia External Link Tel. Ogata H, Kayaba M, Tanaka Y, et al. Breakfast can provide many beneficial nutrients and boost your fibre and calcium intake compared to not eating breakfast.

Breakfast can reduce the likelihood of over-consuming high kilojoule foods later in the day. In this factsheet: Why should I eat breakfast? Benefits of eating breakfast How can I fit breakfast into my morning routine? What makes a healthy breakfast?

Healthy breakfast ideas Download factsheet. Get more Share on. Why should I eat breakfast? Whatever time you choose to eat it, breakfast really is the most important meal of the day! Breakfast breaks your overnight fast.

Breakfast refuels your glycogen energy stores. Breakfast kick starts the metabolism. Your blood sugar levels will be balanced: Breakfast helps your body break down glucose, or blood sugar, better. Your energy levels will increase: People who eat breakfast experience an increase in physical activity compared to those who skip it.

Moving your body helps prevent weight gain and fatigue. Breakfast promotes heart health: Skipping breakfast can contribute to increased disease risk — not only high cholesterol but heart disease, high blood pressure and diabetes. It stimulates the brain: Eating breakfast can stabilize your glucose levels and increase your ability to focus, reason and process information.

Tips for a healthy breakfast Even if you decide to eat breakfast, one question still remains: what should you eat? If you are wondering what you should eat for breakfast, here are a few suggestions: Greek yogurt with nuts Blueberries and whole-grain cereal Avocado toast with fruit on the side Scrambled eggs with vegetables High-fiber toast with peanut butter So when should you eat the most important meal of the day?

Tags Diet Fitness. Quick Tip Now An orange is healthier than a donut — but how is that possible if both contain sugar? Read Now. About the Author. Nyima Ali - Obstetrics and Gynecology Dr. She is on the faculty at University of Arizona College of Medicine-Phoenix and is a Clinical … Read posts by Dr.

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Females start skipping breakfast earlier than males, and skip more regularly. Kids of all ages have all kinds of excuses for skipping breakfast. Some are selective eaters. Others don't like traditional breakfast foods.

And some kids may skip the morning meal in an attempt to avoid weight gain. Many older teens are busy until late into the night with homework , extracurricular activities and part-time jobs.

They go to bed late, then get up and rush off to school, leaving no time to eat. Biology makes this even more complex, as a growing teen's circadian rhythm shifts. It's even natural for teens to be unable to fall asleep until 11 p. or midnight. They then wake up later in the morning, a schedule that often doesn't match what's set by schools.

Most sleep-deprived kids would rather snooze an extra 15 minutes then get up for a bowl of cereal. In addition, when kids don't get enough sleep, they may wake up too tired or too nauseous to eat.

Any effort to make breakfast nutritious is better than no breakfast at all. Here are some ways you can make breakfast a healthy part of your child's day.

Make sure your child gets to bed early enough to get up in time to eat breakfast. Sleep is a crucial ingredient in children's overall health, no matter their age. Ideally, the whole family can sit down together for breakfast.

Research suggests that families that eat together tend to eat healthier. It also gives parents the chance to act as role models in terms of nutrition and eating behaviors. That said, a leisurely breakfast with your kids each morning probably isn't realistic for most families.

It is realistic though to make sure you carve out enough time to allow your child to eat without pressure. This is especially important for infants and toddlers. Be sure to leave enough time in your morning for both assisted- and self-feeding.

You don't need to be limited by labels to decide what's good to serve for a morning meal. Think protein, think fruits and vegetables, and think creatively. For instance, if your child doesn't like the typical breakfast foods like eggs, toast, or cereal, try these options:.

Frozen banana: Dip a banana in yogurt. Roll it in crushed cereal and freeze. Peanut butter breakfast: Spread peanut butter on whole-wheat crackers, apple slices, a tortilla or jicama slices. Leftovers: Serve what's left of last night's meal.

Good choices include chicken or whole-wheat spaghetti. In other words, plan ahead. This can go a long way toward having a wider range of healthy foods on hand. A sit-down breakfast made up of the four basic food groups is best.

But if that doesn't work, having quick breakfast foods available for your child to grab and eat on the way to school is the next best thing. Good options include:. Though your teen may love them, skip coffee and energy drinks.

The craving for a quick pick-me-up is certainly understandable. But caffeine raises blood pressure and heart rate in teens. Milk is an ideal beverage for a child or teen to drink at breakfast because it contains protein and other nutrients. The protein will help prevent your child or teen from feeling hungry later.

Be sure to check out what breakfast options your child's school or childcare provider offers. Most schools have breakfast available. And studies show that eating breakfast at school has many advantages. For example, kids perform even better on standardized tests than those who skip it or eat breakfast at home.

This may be because they're eating closer to test time. Kids who eat breakfast at school also have improved attendance, behavior and academic performance.

They're tardy less often and their math scores are higher. Be sure to read cereal nutrition labels. Prioritize whole grain cereals, which are higher in micronutrients than refined grains.

Sweetened cereal often has a lot of added sugar. Look for cereals with less than 10 to 12 grams of sugar. They should also have at least 3 grams of fiber per serving. Try adding sliced bananas, peaches, blueberries or strawberries to sweeten it up. The benefits of breakfast for students Experts agree that getting kids to eat breakfast is important.

Breakfast has been associated with many benefits, including:. Weight gain and obesity are a major public health concern. According to the U. Obesity can lead to serious health problems such as diabetes, breathing issues, joint problems and heart disease. A review of studies in the journal Nutrients found that children and adolescents who don't eat breakfast are more likely to be or become overweight or obese.

This may be partly because many kids who skip breakfast tend to eat unhealthy foods later in the day. Eating breakfast gets your child's metabolism going. This means their body starts to burn calories. Breakfast also makes it less likely that they'll overeat later in the day because they're hungry from not eating breakfast.

Studies show that eating breakfast positively affects school performance. Sugary cereals, pastries, bagels, along with high fat, processed meats tend to be popular breakfast food items. Most of these items contain refined grains and have added sugar. This could cause a rapid blood sugar spike, leading to mid-morning hunger.

They also can contain a lot of extra sodium, which could affect blood pressure. Research shows that having a high-fiber breakfast along with a good amount of protein and some heart-healthy fats leads to better health.

Buy cereals with at least 5 grams of fiber. Many breakfast cereals have added protein to help pump up your protein intake. These cereals are often made from whole grains, which give your body many vitamins and minerals such as iron and folic acid.

Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol.

A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning. Plain yogurt is another great option for an easy high-protein breakfast.

By choosing unsweetened yogurt, you can control how much sweetener you would like to add. Frozen fruit is an easy way to sweeten your yogurt. Thaw the fruit overnight in the fridge and then add to yogurt in the morning, along with a little sprinkle of some high-fiber cereal.

You can also cut the tofu into slices and pan fry it to create a patty in place of meat. Legumes peas and beans are a delicious and unique way to add plant-based protein to your morning. Garbanzo bean flour can be used to make pancakes. Just add in your favorite fruit filling for a healthy sweet breakfast.

Last but not least, nuts can make a great addition to any breakfast. You can make a homemade breakfast bar with whole grain flour or oats, nuts and dried fruit for an easy grab-and-go meal. As should be the case when you begin any new habit, start slow and steady.

Look at your current breakfast choices to see if there is anything you can substitute for something higher in fiber and protein and lower in sugar. Decide on a few breakfast ideas that will work with your lifestyle, and stock your house with the proper ingredients. Save the more elaborate breakfasts for the weekends.

Melinda Gong is a registered dietitian at UC Davis Health. She is certified as a diabetes care and education specialist and a weight management specialist.

She conducts health classes that focus on empowering people to self-manage their health.