The Benefits of Breakfast: Why It Matters

Breakfast is often called ‘the most important meal of the day’—and for good reason. As the name suggests, breakfast breaks the overnight fast, replenishing your energy stores and providing essential nutrients your body needs for overall health.

Why eat breakfast?
-Boosts energy levels and alertness
-Helps regulate blood sugar and appetite
-Improves focus and concentration
-Reduces cortisol levels (your stress hormone), which peak 15–40 minutes after waking
-Supports long-term health, including better weight management and a reduced risk of type 2 diabetes and heart disease

Common breakfast struggles:

Many people start their day with just coffee or a low-nutrition “shake” and delay eating until later in the day.

Skipping breakfast can lead to overeating later or an increase in sugar cravings. Much of the work I do with clients focuses on meal timing and creating balanced meals that include carbohydrates, protein, and healthy fats.

Coffee tip: Try having your coffee after breakfast to avoid spiking cortisol and masking hunger.

For early morning exercisers: A small carb-based snack before training can fuel your workout and enhance performance.

Simple breakfast ideas:
-If you’re not used to eating breakfast, start small!
-Carbohydrates – oats, wholegrain toast, or fruit
-Protein – eggs, Greek yogurt, or nut butter
-Healthy fats – avocado, seeds, or nuts

By making breakfast a priority, you’ll feel more energised, avoid overeating later, and set your day up for success.

If you’d like to talk more about how to build a nourishing and sustainable eating routine, get in touch—I’m here to help!

Written by Caterina Moscatella-Kuchmar (Dietitian)

Check it out: "Importance of not skipping breakfast: a review" by Smith et al. (2020) via ResearchGate: https://www.researchgate.net/publication/343245454_Importance_of_not_skipping_breakfast_a_review