Should I Skip Breakfast?

Is skipping the first meal of the day good for you or is it really the most important meal of the day?

person holding a bowl of cereal, why you shouldn't skip breakfast

Skipping breakfast may not be the best move for your health. Here are a few reasons why this meal is an important part of a balanced diet.

It may help you feel better

Breakfast is a key part of your day—it helps you perform at your best physically, mentally, and emotionally. When you start the day with breakfast, you’re more likely to stay disciplined and not overeat.

It may help with weight loss

If you eat a balanced breakfast, you’re more likely to lose or maintain your ideal weight, because you’re more apt to stick to portion control during the day. And, in time, you might find that you have fewer cravings for sweets and fats, making it easier to turn down unhealthy food during the day.

It could help your workout

Breakfast may help you perform better during your workout. Eating the right foods in the morning can provide the energy needed for maximum results and can also help with muscle repair.

It could prevent blood sugar spikes

According to a study done by Journal of Nutrition, skipping breakfast increased the risk of type 2 diabetes. When you eat a balanced breakfast, you may be able to avoid a jump in blood sugar later in the day. Choose breakfast foods that are full of vitamins, minerals, proteins, fiber, and complex carbohydrates to stay full until lunchtime.

Related: 7 High-Protein Meals for Breakfast, Lunch, and Dinner

Balanced meals are best

Skipping breakfast could depend on your lifestyle, eating habits, and preferences. If breakfast doesn’t sound good to you in the morning, then waiting to eat until later in the day might work for you—just be careful not to overcompensate with other meals. But if you’re skipping breakfast to binge on snacks later on in the day, it might be best to eat breakfast.

No matter your decision, it’s always important to have balanced, nutrient-dense, and portion-controlled meals (regardless of the time of day).

Related: 6 Things to Do in the Morning to Have a Successful Day

Healthy, balanced breakfast options

Whether you eat right when you wake up or choose to wait an hour, eating the right foods every morning doesn’t need to be tough—just find healthy options you enjoy eating. Here are some suggestions for breakfast that will help you feel energized:

  • Scrambled eggs on whole-grain toast
  • Yogurt with fresh berries
  • Peanut butter sandwich with a banana on the side
  • Chocolate peanut butter smoothie
  • Smoothie made with low-fat milk, frozen strawberries, and a banana
  • Vegetable omelet
  • Cooked oatmeal with almonds or dried cranberries
  • Whole-wheat tortilla with vegetables, salsa, and cheese
  • French toast made with whole-wheat bread
  • Cereal (low in sugar) with dried fruit and nuts  

What’s your favorite thing to have for breakfast? Tell us on Facebook—we’d love to hear from you. And while you’re here, check out our other articles on healthy living. For information on our medical and dental plans, visit

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