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Is Breakfast Important?
By: Road2HardCoreIron Date: August 17, 2025, 8:50 am
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Is breakfast the most important meal of the day?
Breakfast is often described as the most important meal of the
day, but is skipping this morning meal detrimental to health?
Newer research suggests this may not be as bad as many of us
believe. In this Honest Nutrition feature, we take an in-depth
look at breakfast and whether skipping it is harmful.
Written by Lindsey DeSoto, RDN, LD on April 30, 2022 — Fact
checked by Hilary Guite, FFPH, MRCGP
This series of Special Features takes an in-depth look at the
science behind some of the most debated nutrition-related
topics, weighing in on the facts and debunking the myths.
Design by Diego Sabogal.
Breakfast literally means “to break the fast.” It is the first
meal of the day after a stretch of not eating overnight.
Breakfast earned its title as the most important meal of the day
back in the 1960s after American nutritionist Adelle Davis
suggested that to keep fit and avoid obesity, one should “eat
breakfast like a king, lunch like a prince, and dinner like a
pauper.”
Though a recent study of 30,000 adults found that 15% regularly
skipped breakfast, many still believe it to be the most
important meal of the day. Breakfast provides the body with
important nutrients, to start the day feeling energized and
nourished. Many also believe that it can promote weight loss.
But is breakfast really the most important meal of the day?
As with most things in nutrition, the answer is complex. While
some research suggests that skipping breakfast is not harmful,
other research suggests otherwise.
Eating regular meals and snacks, including breakfast, allows for
more opportunities throughout the day to give the body the
energy and nutrients it needs to function optimally.
However, as long as a person can fit their nutrients in during
other meals, breakfast may not be the most critical meal of the
day.
Here is what the science says.
Evidence in support of eating breakfast
Most of the claimed benefits of eating breakfast are primarily
derived from observational studies, which cannot prove cause and
effect.
For example, one 2021 systematic reviewTrusted Source of 14
observational studies found that those who eat breakfast seven
times per week have a reduced risk for:
heart disease
diabetes
obesity
high blood pressure
stroke
abdominal obesity
cardiovascular-related death
elevated low-density lipoprotein (LDL) cholesterol.
Again, this particular group of studies can only suggest that
those who eat breakfast are more likely to have a reduced risk
for the cardiovascular and metabolic diseases mentioned above.
It cannot prove that breakfast is what is causing it.
However, an analysis of data on over 30,000 North Americans
shows that people who skip breakfast may miss out on important
nutrients.
The most common nutrients those who skipped breakfast fell short
on include:
folate
calcium
iron
vitamin A
vitamins B1, B2, B3
vitamin C
vitamin D.
What is more, one randomized control trial published in 2017
that included 18 participants with type 2 diabetes, and 18
healthy participants found that skipping breakfast caused
disrupted circadian rhythmsTrusted Source in both groups.
Those who skipped breakfast also experienced larger spikes in
blood glucose levels after eating. The authors of the study thus
suggested that eating breakfast is vital for keeping our
internal clock running on time.
Does skipping breakfast cause weight gain?
Although many people report increased feelings of satiety after
starting their day off with breakfast, studiesTrusted Source
suggest that those who omit or consume breakfast both end up
with nearly identical total daily calorie intakes.
Another randomized control trialTrusted Source carried out over
4 months tested the effectiveness of a recommendation to eat or
skip breakfast on weight loss in 309 adults with overweight or
obesity trying to lose weight in a free-living setting.
At the end of the study, researchers concluded that eating
breakfast did not have any significant impact on weight loss
compared with not eating breakfast.
According to a 2019 review of 13 randomized control trials
published in The BMJTrusted Source, the addition of breakfast
may not be a good weight loss strategy. Researchers further
added that caution should be used when recommending breakfast
for weight loss because it may actually have the opposite
effect.
However, it is important to note that this review did have
limitations. The types of foods consumed were not included, and
the studies were not very long in duration. Additionally,
researchers cited the need for additional studies to determine
the long-term effects of skipping breakfast.
Interestingly, another study found that skipping breakfast may
actually lower total daily calorie intake by 252 calories.
Researchers did note, however, that it decreased the overall
diet quality when any meals were skipped.
At this time, there does not appear to be any strong evidence
that ties breakfast intake to weight gain.
Are people who eat breakfast healthier?
According to one 2018 observational studyTrusted Source, those
who frequently eat breakfast often pay more attention to their
overall nutrient intake, regularly participate in physical
activity, and adequately manage stress.
Conversely, those who skip breakfast tend to have unhealthier
lifestyle habits such as frequent smoking and drinking. They
also tend to have diets higher in fat, cholesterol, and calories
than habitual breakfast eaters.
These findings suggest that lifestyle habits may contribute to
the overall health status of breakfast eaters, not eating
breakfast.
More in Honest Nutrition
View All
How much protein do you need to build muscle?
By Lindsey DeSoto, RDN, LD
Not all plant-based diets are the same: Junk veggie food and its
impact on health
By Amber Charles Alexis, MSPH, RDN
Is it better to eat several small meals or fewer larger ones?
By Lindsey DeSoto, RDN, LD
Should you eat breakfast?
Because breakfast gives us the opportunity to fuel our body with
nutrients, it is an important meal. However, according to recent
studies, it may not be the most important meal of the day.
Eating breakfast and listening to your hunger cues is very
important if you wake up hungry in the morning. However, if you
get busy and skip breakfast one day, there is no need to feel
guilty.
If you habitually skip breakfast, it is important to ensure you
are optimizing your nutrient intake at other meals.
Certain groups of people, such as fitness professionals or
athletes who train early in the morning, may also feel better
after eating breakfast.
What should you eat for breakfast?
If you enjoy breakfast, begin your day with nutritious foods.
Some healthy breakfast foods include:
eggs
oatmeal
greek yogurt
berries
whole-grain toast
chia seeds
cottage cheese
avocado
nuts.
Find what works best for you
Recent nutrition research continues to show us that there is no
one-size-fits-all approach when it comes to food. What is
important when it comes to achieving optimal health is adopting
a healthy lifestyle.
Ways to improve your healthTrusted Source include:
get at least 150 minutes of moderate physical activity a week
strength training activities for all major muscle groups two or
more days a week
maintain a healthy weight
limit added sugar, saturated fat, and processed food
eat a variety of nutrient-dense foods
pay attention to your body and hunger cues
drink plenty of water
avoid tobacco products and excessive alcohol use
get at least 7 hoursTrusted Source of sleep within a 24-hour
period.
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The bottom line
Although research suggests that breakfast may not be the most
important meal of the day, it is still important. It serves as
an opportunity to help you fuel your day and provide key
nutrients that your body needs.
If you choose not to eat breakfast, there is no reason to feel
guilty, and there is not much evidence that it can negatively
impact your health.
What is important is to eat in a way that works best for you
while living a healthy lifestyle and ensuring your nutrient
needs are being met during your other meals.
If you are finding it challenging to meet your nutritional
needs, consider speaking with a registered dietitian who can
help you navigate through any questions you may have.
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