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Last Updated on June 19, 2022

We all know that humans must eat 3 times a day and have three meals like breakfast, lunch and dinner. Depending on your eating habits, this may not always be the case. Is one meal more important than others in terms of health benefits? Let’s break it down and see if there’s a meal you don’t want to miss.

We all know that humans must eat 3 times a day and have three meals like breakfast, lunch and dinner. Depending on your eating habits, this may not always be the case. Is one meal more important than others in terms of health benefits? Let's break it down and see if there's a meal you don't want to miss.

Is breakfast the most important meal of the day?

You’ve probably heard the saying that breakfast is “the most important meal of the day.” With such a high title, a lot of research has been done to see if it lives up to those expectations. A 2018 study published in Nutrients looked at how skipping breakfast affects disease risk, including obesity, diabetes and coronary artery disease. The study looked at whether skipping breakfast reduces diet quality and induces unhealthy habits such as smoking and a sedentary lifestyle. The researchers studied about 1,500 men and women and collected data on their diets over 4 days. The study defined frequent breakfast eaters as those who ate breakfast 3 or 4 times in a 4-day period. Irregular breakfast eaters only eat breakfast 1 or 2 times. The results showed that young adults aged 18-35 were more likely to skip breakfast, while older adults (50+) were more likely to eat breakfast regularly. The study also found that smokers were more likely to skip breakfast and spend more time in front of the TV than those who regularly ate breakfast.

The study looked not only at the frequency of eating breakfast, but also at the quality of each meal. To assess the overall nutritional quality of foods, the study used the Nutrient-Rich Food Index. The index promotes the absorption of nine nutrients, including protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium. Additionally, it is recommended to limit saturated fat, total sugar, and sodium.

What should I eat for breakfast?

  • Peanut Butter Roasted Sweet Potatoes and Sliced ​​Apples or Raisins. Sweet potatoes are a great way to add healthy carbohydrates to breakfast. This is especially important for active people and can be a great way to start a morning workout. Sweet potatoes are also rich in potassium, vitamin A, fiber, and many other important nutrients. Combine that with the healthy fats and protein in nut butters and the added fiber in apples, and you have a nutritionally balanced breakfast. Want a bigger protein boost? Top with a scoop of Greek yogurt. 
  • Overnight Oats with Chia Seeds and Berries. Oats are rich in fiber, vitamins and minerals that promote proper digestion, stable energy and healthy cholesterol. Chia seeds add healthy fats, protein, and even more fiber, while berries (or any fruit) add to your total fruit intake. Overnight oats are great for busy mornings because you can make them the night before and grab and leave when you wake up.
  • Fried egg with tofu. Whether you’re vegan or just want to incorporate some plant-based meals, scrambled eggs with tofu is a great way to add more plant-based protein to your diet, which has been linked to many different health benefits. Add your favorite vegetables, herbs and spices and serve it with whole grain toast and nut butter or avocado for a balanced breakfast. Or wrap it in tortillas with black beans, veggies, salsa, and avocado for a super-stuffed plant-based breakfast burrito.

These are just a few of the many ways you can make a healthy breakfast with World Recipes. The key is to look beyond traditional cereals, bagels or pastries and choose options that are balanced and add nutrients to your day.

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