Why Is Breakfast So Important? |What to eat for breakfast?

We always get to hear that we must not miss breakfast. And it is the most important meal of the day.

The question is why.

Why is breakfast so important? And, there are a lot of questions that come along with that. 

What should I eat for breakfast? At what time should I have my breakfast? Where should I have my breakfast? And many more. 

Let’s start with the goal. 

What Is Breakfast?


Breakfast is the first meal of the day.

The meal that we eat to break the long fasting period of the previous night. And, this is why we call it BREAKFAST. 

Breakfast is like a meal that serves as fuel to your body and mind.

What is the best time to have breakfast?

It is good to eat your first meal within two hours after waking up in the morning. 

The sooner you have your breakfast, the better is your metabolism

If you workout in the morning, it is better to have a light snack before that. 

At least a half an hour gap should be there between the meal and exercise. 

Why is breakfast so important?       

Amongst all the questions, why this meal is so important is the most widely asked, here is the answer to it. 

Breakfast improves energy levels

All of us have different energy requirements.

Boys of age 7-10 years should consume nearly 1970 kcals per day. And, girls of age 7-10 years should consume around 1740 kcals. 

For adults, men require around 2500 kcals and women nearly 2000 kcals per day.

These may vary according to the activities we do throughout the day. 

The answer to why is breakfast so important is that this meal boosts your energy levels. 

Improves metabolism

Having a habit of breakfast can help you improve your metabolism. (How?)

Also, people who skip breakfast have a comparatively low metabolic rate than people who do. 

So, breakfast is an important meal for your body. 

Helps in cognitive development

Cognitive development means the development of the mind. 

Studies show that people who do breakfast regularly have better memory and concentration levels. 

Since you feel fresh and active, you will have a better mood as well. It also helps in reducing stress.

Controls blood sugar levels

Having smaller and frequent meals is one of the suggestions for people who aim to control their blood sugar levels.

Breakfast is very helpful for the same since you have not had anything since long.

 It becomes essential to have a healthy breakfast. 

So, these were the reasons that make breakfast so important. 

What are the best foods to have for breakfast?

When it comes to what you should eat for breakfast, it is necessary to eat healthily. 

Vitamins, minerals, and other nutrients are essential for the body. 

If these are missing from breakfast, it is hard to compensate for them in other meals. 

Also, A well-balanced meal helps you to eat lesser for the rest of the day. 

So, if you are having a meal, have a healthy one. 


These are the things you can have for breakfast;


All the fruits contain the essential nutrients our body requires. 

Citrus fruits are rich in vitamin C, and many fruits are rich in antioxidants. 

All fruits are not equally healthy, but some fruits have unique health benefits.

Click here to know what fruits you can include in your diet. 


  • You can have fruits with greek yogurt.
  • A bowl of chopped fruits is always a great option.
  • Try cutting fruits into your cereal bowl. (Avoid citrus fruits.) 


Eggs are nutritious and are one of the healthiest food options you have for breakfast. It is rich in proteins, vitamins, and minerals.

Eggs contain all the nine amino acids, also the ones that our body cannot produce.

Eggs are a cheap source of high-quality protein.


  • You can have boiled eggs with whole-grain bread toast.
  • Semi-cooked omelet with multigrain bread is a great option.
  • Or, you can have a proper omelet, as well.

Whole Grains toast

Whole grain bread is an excellent source of antioxidants. It prevents

inflammation and takes care of the heart. 

It is rich in calcium, potassium, magnesium, zinc, and iron. All of these nutrients help to build immunity.  


It contains Vitamin B, as well. 


  • You can have whole grain bread with nut butter. 
  • Or, as a sandwich with vegetables like cucumber and tomato.
  • You can also toast it with some cheese.
  • Or you can also have it with avocado spread. 
  • You can have it with a semi-cooked omelet.


Chia seeds and flax seeds are rich in fiber and antioxidants. 

Both of these are capable of controlling the blood sugar levels of the body. 

Chia seeds are beneficial for the heart, and flax seeds prevent breast cancer. 


  • Chia seeds can be added in smoothies. 
  • You can mix these in greek yogurt. 
  • You can try overnight chia seed pudding. 
  • Avoid having both the seeds together. 


Nuts are filling and nutritious. 

These are a must add to your meal. Despite being high in calories, they prevent weight gain. 

Nuts are rich in magnesium, potassium, and healthy fats. 

Nuts prevent heart diseases, and it helps control blood sugar levels. Also, it controls inflammation.  


  • You can add nuts to your smoothies and shakes. 
  • You can have a handful of nuts like almonds and cashew with a glass of milk. 



Green tea

Green tea is one of the healthiest beverages on earth.  

The tea is rich in Polyphenols, which reduces inflammation. 

Catechins are rich in natural antioxidants that help prevent cell damage.

Green tea helps in fat burning and improves metabolism.


A healthy amount of caffeine intake does not harm health. 

It wakes senses and boosts metabolism. 

It fastens the process of burning calories and weight loss. 

Black coffee or coffee in skimmed milk can give you a refreshing start of the day. 

Protein shakes 

You can blend milk and protein-rich fruits and have it with some nuts.

So, if you plan on having breakfast, these are some great options. 


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