The saying “breakfast is the most important meal of the day” is repeated often for good reason. And yet many of us view breakfast as a morning afterthought rather than a priority.
“Eating a healthy breakfast is important for so many reasons,” says Ava Geierman, MS, RDN, a registered dietitian at Henry Ford Health. “It helps get your energy levels up in the morning and gets you off on the right foot for the day.”
Even those of us who regularly eat a morning meal aren’t always getting what we need out of it. If you have any of these breakfast habits, a few simple tweaks can help get your morning off to a healthier start.
Skipping Breakfast
People have all sorts of reasons for skipping breakfast—no time, not hungry, nothing in the kitchen, trying to lose weight.
“Even people who aren’t hungry in the morning should try to eat something,” says Geierman. “Skipping breakfast can affect your appetite, energy levels and food choices for the rest of the day.”
Breakfast is literally the meal that breaks the fast your body’s been on all night. When you don’t provide your body with adequate nourishment in the morning, low blood sugar levels can leave you feeling tired and make it difficult to focus.
“It can also lead to a ‘hunger emergency,’” says Geierman. “You may feel overly hungry and overeat or make less-healthy food choices later in the day.”
If you’re not a breakfast person (or even a morning person), you don’t have to sit down to a full meal. A slice of whole wheat toast with peanut butter and banana slices, a smoothie with protein added or some Greek yogurt with fruit are enough to get your day started healthfully.
Eating Too Much Sugar at Breakfast
Pancakes with syrup, waffles, pastries, donuts—we can’t get enough of these sugar-heavy breakfast foods. And while it’s okay to treat yourself occasionally, a daily breakfast of sugar and refined carbohydrates isn’t the best choice.
It’s helpful to check the amount of added sugar you’re getting in some seemingly healthy breakfast foods. “Reading nutrition labels is important because two similar-looking containers of yogurt could contain very different amounts of added sugar,” says Geierman.
Same goes for cereal. And in addition to reading how much sugar is in it, it’s important to pay attention to how large a serving is. “Food companies often make the serving size small so that the amount of added sugar seems lower,” she says. “But most people eat more than one serving.”
Not Getting Enough Protein at Breakfast
Many people are intentional about increasing protein these days, but even those who focus on it often skip it at breakfast. “It’s important to make protein a priority in your morning meal,” says Geierman.
Protein needs differ based on age, health history and activity levels, but including a protein source at each meal is generally a good idea. Many people overload on protein at dinner instead of spreading it out throughout the day’s meals.
Eggs, yogurt, tofu, nuts, seeds, nut butter and beans are healthy protein sources you can work into your breakfast.
Skimping on Fiber
A breakfast rich in fiber is key to staying full all morning. “It’s what helps you feel satiated, and it also regulates your blood sugar levels,” says Geierman.
Current recommendations call for daily intakes of 25 grams of fiber for women and 38 grams for men. Getting enough fiber in your diet also has health benefits including lowering cholesterol and maintaining bowel regularity.
You can boost your breakfast’s fiber content by swapping out refined carbohydrates (like white bread or bagels) for whole grains. Nuts, seeds, fruit and vegetables also add fiber, along with other healthy nutrients.
Not Planning Ahead
“When we try to wing it, we often end up reaching for less-healthy options,” says Geierman. For example, if you have nothing prepped for a busy morning, you might end up grabbing a high-sugar, refined carbohydrate pastry on the way to work. “Planning ahead is the key to success,” she says.
That means keeping the right foods on hand—such as low-sugar Greek yogurt, eggs, whole grain bread, fresh or frozen fruit. It can also mean batch cooking and prepping some breakfast options ahead to save time on hectic mornings.
“You could bake a batch of egg muffins on the weekend, keep them in the fridge and heat one up every morning,” suggests Geierman. Overnight oats or chia seed pudding are other great options. Prep the night before and top with some fruit in the morning.
Changing your breakfast habits can have a very healthy payoff. You’ll feel more energetic, focus better and stay satisfied all morning.
Reviewed by Ava Geierman, MS, RDN, a registered dietitian at Henry Ford Health.
