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3 Healthy Benefits to Eating Breakfast

June 7, 2016


So you decided to skip breakfast this morning and go with the extra cup of coffee instead. We’ve all been there; but skipping the first meal of the day on a regular basis can cause more than just a lag to your day.

Here are the benefits of eating a healthy breakfast every day:

1. Activity Boost

Eating a healthy breakfast in the morning can help boost your activity levels on a daily basis. When we eat a breakfast that has a caloric value of 20 to 35 percent of our daily limit, and it consists of foods rich in vitamins or protein like eggs, fruit, veggies and milk, we have more sustainable energy for the morning and our metabolism is active. When we skip breakfast we get sluggish.

2. Maintaining Weight

As we sleep, our metabolic rate slows down since we aren’t using as much energy as while awake. When we wake, we need that metabolic jumpstart with a protein- and vitamin-rich breakfast to break the slow metabolism. As that metabolic rate stays slow when we do not eat breakfast, we have leftover energy that can turn into additional weight. Some experts argue that not eating breakfast can lead to obesity and type 2 diabetes.

3. Improved Memory

Eating breakfast first thing in the morning raises our blood sugar which causes an increase in alertness and concentration. Low glycemic breakfasts—which could include oatmeal, high-fiber cereals or whole grain breads—improve memory in adolescents. Foods with omega-3 fatty acids can help boost your memory. Try adding flaxseed to your smoothie in the morning.

Breakfast Options for Busy People

For those of us who feel like there’s no time to eat in the morning, pre-planning is our friend. Make hard-boiled eggs at the beginning of the week and peel them so that they are ready to go on mornings you need to get out the door. Preparing smoothie contents and freezing them in sandwich bags makes it easy to pop them in the blender before putting it in a to-go cup.

Try these recipes for a fulfilling breakfast.


Combine your favorite fruit with avocado and chia seeds for a protein-packed smoothie that also has the rich flavor and natural sweetness of the fruit.


This recipe from myrecipes.com is convenient for those who might need to take their breakfast with them. Combine yogurt, almonds and fruit in a layered fashion, grab a spoon and get your day started with this easy dish.

Breakfast Sandwich:

Breakfast sandwiches are easy to throw together and you can make them in bulk and freeze them to have throughout the week. This recipe includes soy ham, eggs, cheese and mango chutney. The protein in this sandwich will help boost your energy and make the energy last longer throughout the morning.

Consider waking up 15 minutes early to make breakfast for yourself before you head out for the day. Breakfast truly is an important meal that can have adverse effects if not approached seriously. For more ideas, take a look at our guide on how to eat healthy on a busy schedule.

Ideas for a week's worth of healthy meals.