Breakfast: To Skip or Not to Skip?

We’ve always heard that breakfast is the most important meal of the day, but is it really? What does the research say? Louisiana State University Agricultural Center alumni professor Sharon O’Neil and fellow researchers searched for the answers to these questions in their research study on breakfast. Researchers looked at the National Health and Nutrition Examination Survey (NHANES) and What We Eat in America data, categorizing the participants into twelve separate eating patterns.They then analyzed the health and diet quality of the participants who fell into each category. Their findings show that breakfast is an important meal, but it is also important to consider what type of breakfast you eat. 

The study found that eating breakfast is associated with lower body weight, less obesity and smaller waist circumference than skipping breakfast. This was particularly true for those who ate a breakfast consisting of ready-to-eat or cooked cereal, fruit or fruit juice, and low-fat milk. These breakfast eaters also had a higher intake of key nutrients, fiber, vitamins and minerals, and ate fewer less-desirable ingredients such as saturated fat, sugar and sodium. Interestingly, the breakfast skippers had the highest overall intake of added sugars, even though their caloric intake was lower than the other groups. This may suggest that skipping breakfast sets you up for a poor eating pattern the rest of the day.

On the other hand, participants who consumed breakfasts high in refined carbohydrates such as donuts and other pastries ate more added sugar than other breakfast eaters, although they still consumed less than the breakfast skippers. Those who consumed large amounts of breakfast meats and eggs had higher intakes of sodium and saturated fat than any other category, including the breakfast skippers. So, it’s not enough to eat breakfast to reap the health benefits, you need to eat the right kind of breakfast.

Bottom Line: It appears that in order to get all the nutrients you need every day, breakfast truly is a must. By eating breakfast as part of an overall nutritious eating plan, you are well on your way to having a healthier body. Remember, a healthy breakfast does not have to be an elaborate meal. Breakfast options that are quick and balanced include Greek yogurt with berries, oatmeal made with milk and topped with fruits and nuts, or whole grain toast with mashed avocado and a hard-boiled egg. 

Source

Visit Wellness Workdays for more information about our worksite wellness programs