Should you eat breakfast or skip it? Is breakfast truly better for your health, or is it okay to go without?
Unfortunately, there’s no clear-cut answer. The health effects of eating versus skipping breakfast are still widely debated. Most studies suggest that eating breakfast can be healthy—especially for children and young adults. Breakfast appears to lower the risk of obesity, diabetes, cardiovascular disease, and high blood pressure. However, it’s hard to determine causation, as people who skip breakfast may also engage in other unhealthy habits, such as snacking often, smoking, drinking alcohol, or being physically inactive. The negative health effects may therefore stem from these habits rather than the act of skipping breakfast itself.
Since breakfast helps you get enough nutrients and supports a regular eating pattern, it’s generally recommended to eat it. If you skip breakfast, make sure to bring something healthy for later in the morning, so you’re not tempted by unhealthy snacks.
What does a healthy breakfast look like?
Aim for about 300–400 kcal. Here are some examples:
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Whole grain bread with 30+ cheese or 100% peanut butter, and a glass of semi-skimmed milk, buttermilk, or soy drink
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Low-fat dairy with whole grain cereals (e.g., oatmeal or muesli with less than 10g sugar per 100g)
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Add some fruit—either in your yogurt or banana slices on your bread
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Healthy spreads: margarine, 30+ cheese, cottage cheese, dairy spread, 100% peanut butter or other nut butters without added sugar or salt.
Got more time? Add a boiled egg, avocado, tomato, cucumber, or fruit slices.
Struggling with breakfast? Try this:
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Set your alarm 15 minutes earlier or prepare breakfast the night before
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If you can’t manage bread in the morning, try yogurt or oatmeal, or eat a bit later
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Set the table the evening before so you just need to grab cold items in the morning