Top 10 Reasons Why You Should Eat Breakfast

There’s no doubt you’ve already heard that breakfast is the most important meal of the day. That’s absolutely correct and with good reason. Breakfast kick-starts your metabolism, helps you burn calories throughout the day, and gives you the energy you need. But, these are just a few reasons why it’s the most important meal of the day.


Healthy Breakfast with Eggs, Tomoatoes, Boiled Leafy Greens

Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” cholesterol, lower chances of getting diabetes, etc. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. It also gives you a chance to get in some vitamins and nutrients from healthy foods (dairy, grains, fruit).

Many people skip this meal because they’re rushing to get out the door and that’s a huge mistake! You know an old saying “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” That’s true… To start your day off right, do not skip the most important meal. And… don’t forget that your healthy breakfast should be a complete meal with whole grains, protein, and fiber.

Here are my Top 10 Reasons why you should eat breakfast. Your eating breakfast will help you:

Beautiful Blond Young Woman Running1. Get an Energy Boost – Food is fuel for the body, so eating a nutritious breakfast means you’ll have enough energy to burn, keeping you active and productive throughout the day.

2. Prevent Heart DiseaseIt’s well-known that cardiovascular disease could be prevented through a healthy diet, exercise, maintaining a healthy weight and avoiding smoking. Take the first step and start the day off right with a healthy breakfast, which has been associated with a lower incidence of heart disease.

3. Enhance Your MemoryIf we only fuel our brain with a cup of coffee in the morning, how can we expect it to perform at its best? According to various studies eating breakfast on everyday base may improve memory, as well as children and adolescents test grades, etc.

4. Fight CravingsIf you didn’t have time for your breakfast in the morning, all you can think of (later on) is –  a delicious sugary pastry! According to different studies – your skipping breakfast makes high-calorie food seem more appealing later in the day. Our brains crave these calorie-laden snacks to make up for what we missed out on when ‘fasting’. So… Eating breakfast will help you keep fit!

5. Get your daily intake in Nutrients – If you’re trying to get your daily dose of vitamins, minerals, essential fatty acids, amino acids, and other nutrients our bodies need from just two meals a day, you’re going to struggle. You need breakfast, too.

6. Enhance your Immune SystemIn order to fight common wintertime colds and flues, it’s important to start the day off right. A Dutch study has shown that a substantial breakfast boosts the body’s gamma-interferon, a natural antiviral that boosts immune function. People who skip breakfast are more prone to infections – because white blood cells, which fight infection, need a morning boost.

Beautiful Young Woman with Clean Fresh Skin7. Improve your SkinEggs are popular breakfast food, which does way more than just to fill you up. Eggs are fantastic for your skin! Lutein (carotenoid antioxidant) found in eggs, helps to preserve the skin’s elasticity and protects skin cells from free radical damage. There are plenty of other breakfast foods that will do the job as well, like oatmeal, walnut pancakes, etc.

8. Reduce the Risk of Type 2 DiabetesOver 29 million Americans have diabetes, 90% of which are suffering from Type 2, which is mainly caused by excess body weight and physical inactivity. Studies have also shown that irregular breakfast consumption is associated with a higher risk of type 2 diabetes in women.

9. Prevent Eating Disorders – Even though skipping breakfast is quite common, it is a form of disordered eating. Breakfast should be your essential meal. It’s necessary to eat breakfast in order to jump-start your body.

Senior Couple carrying their Backpacks while Walking10. Live longerDifferent studies show that people who lived to be 100 years old were consistent breakfast eaters. Also, those who eat breakfast regularly are less likely to develop fatal habits like smoking and excessive drinking. And thanks to all of the benefits of breakfast, the body has an increased chance of warding off disease.

Choosing nutritious options for breakfast is important for achieving optimal health. ProteinFiber, Carbs, Vitamins, and Minerals in your breakfast keep you energized throughout the day.

Protein in the morning will jump-start your metabolism. Fiber from fruits, veggies, and whole grains is important for digestion. Carbohydrates are all about energy and are found in foods like fruits, vegetables, bread, pasta, dairy products. Your body uses these foods to make glucose, which is your body’s main energy source.  Vitamins help your body work properly and Minerals – control body fluids inside and outside cells, and help turn the food you eat into energy.

Your breakfast can be as simple as a combo of:

  • Whole-grain cereals or bread for carbs
  • Low-fat milk, yogurt, or cottage cheese for protein and minerals
  • Fresh fruit or veggies, for carbs,  fiber, minerals
  • Nuts or legumes for even more protein

Healthy Cold Cereal with Banana

Some healthy breakfast ideas:

  • Veggie Sandwiches (with whole-grain bread)
  • Eggs (hard-boiled or omelet)
  • Warm fruit bowls
  • Smoothies
  • Waffles
  • Oatmeal
  • Cheese or Zucchini Pie, paired with Yogurt
  • Vegan Breakfast Muffins
  • Yogurt with your favorite fruit, etc.

Find more ideas for your healthy breakfast and other meals HERE…. Have a look at our 7-day Meal Plans for Weight Loss…

Young Mother and her Child at the Beach

Learn about the Med Diet & its principles that are easy to follow… You’ll notice that these principles (among others) include:  Not Skipping Meals &  Always Eating Breakfast! Enjoy your healthy meals & food diversity, do some exercises from time to time,  walk more, spend more time with family and friends and you’ll be more than fine! These are steps towards your Healthy Lifestyle. The Healthy Lifestyle will help you reduce stress, protect you from different diseases, live a longer and happier life!

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4 thoughts on “Top 10 Reasons Why You Should Eat Breakfast”

  1. This was a great eye opening post! I’ve always been hammered by my parents, friends, mentors to eat my breakfast day in and day out-not just one day out of the week. I have been a victim of just rushing out the door without a bite or if it is a bit it’s like a quick one which doesn’t help me later. It’s interesting to hear how breakfast eaters donleas drinking and smoking, but in a way it makes sense, I know others who have had this problem, thankfully not me. It’s always our assumption that yeah, we get an energy boost but there are so many more benefits related to our health. Eggs are great for skincare, and reducing diabetes. Thank you for sharing!

    • Hi Michael!
      I’m glad you liked my post. And you know what? We are all victims of that rushing out the door. But, at some point, need to change that bad practice and find time for the most important meal of the day.
      Thanks a lot for sharing your thoughts!

  2. Hello Vesna,
    this is a great nutritional website and I love the idea that it is mainly about the mediterranean diet because I don’t think that the average American knows how healthy it is. I used to travel a lot to Greece, Spain and Southern France, and one of the main reasons I think, why everything is so tasty is the fact that all the fruit and veggies are bought fresh on markets (especially in Greece and Spain). So different than supermarket produce! And of course real olive oil a very important ingredient, btw I read your article about different kinds of olive oils and I am aware of the fact that most of the olive oils you buy in the US are actually not pure olive oils, it’s shocking when you think about it. Sadly, if you want to maintain a healthy diet in the US it’s not cheap, produce, yoghurt and quality oils being high priced compared to “cheap fat”. For a healthy lifestyle eating from all food groups is important, but people tend to chose diets that leave certain food groups out,like now the big thing is the Keto diet with lots of protein and fat, I just prefer a balanced diet!
    I used to be a big breakfast eater when I was young but after pregnancy I didn’t feel like eating much for breakfast any more. I rather eat small breakfast snacks throughout the morning (when I am at work), cereal and fruit and nuts mainly and when I am home I usually have brunch. I also love breakfast smoothies. If I eat a big breakfast platter with pancake, sausage etc I feel very tired afterwards, so I quit doing that.
    Like that way your website is set up, lots of pictures, colorful and easy to read with lots of information.
    Wish you much success!

    • Dear Andrea,

      Thank you very much for your kind words and wishes!:)
      Due to your traveling a lot to Mediterranean countries (Greece, Spain, etc.), but, being from the US, you’re in a position to have a clear picture/ idea of what’s going on regarding food, prices, etc. on two big, but different markets – the USA and Mediterranean countries. I’m so happy that you were willing to share with us your thoughts, point of view and personal experiences regarding Healthy eating habits and Lifestyle.

      Thanks again!
      Best regards

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