Breakfast: Is It the Most Important Meal of the Day?

What is Breakfast?

Breakfast is the first meal of the day, typically eaten in the morning, and literally means to break the overnight fast.

Why is Breakfast Important?

While you sleep, your body continues to use energy to perform essential functions such as breathing, circulation, tissue and DNA repair. Because food isn’t consumed during this time, the body relies on stored energy sources:

• Carbohydrates: glycogen stored in the liver and muscles

• Fat: triglycerides from adipose (fat) tissue

• Protein: amino acids in the bloodstream, maintained through the breakdown of skeletal muscle

By morning, liver glycogen levels are nearly depleted from keeping blood glucose levels stable overnight. Eating breakfast helps to restore energy balance and replenishes amino acids in the bloodstream, reducing the need for further muscle protein breakdown. This is important, as skeletal muscle supports movement, helps regulate blood glucose levels, and is a major contributor to our basal metabolic rate.

Breakfast provides an important opportunity to:

• Replenish your body’s energy stores

• Provide fuel for the day ahead

• Contribute to daily intake of vitamins and minerals

What Happens When You Skip Breakfast?

• Reduces leptin (the fullness hormone) and increases ghrelin (the hunger hormone), which can leave you feeling hungrier and less satisfied after eating

• Higher risk of heart disease, high cholesterol, high blood pressure, stroke, & type 2 diabetes

• Poorer mental health (e.g., depression, anxiety disorders, and stress)

• Reduced concentration, memory, & poor academic performance

• Low energy levels & lower rates of physical activity

• Lower intake of vitamins, minerals, & overall nutritious foods

• Sleep disturbance & more sleep issues

• Contributes to irregular or painful menstrual cycles

• Often leads to eating more the next day to make up for it

• Increases the risk of weight gain over time

What Happens When You Eat Breakfast?

• Increases satisfaction, reducing overeating later in the day

• Helps you make healthier food choices throughout the day, contributing to a more nutritious overall diet

• Boosts energy levels in the morning for sustainable energy throughout the day

• Supports blood glucose control & improves insulin sensitivity

• Helps regulate your circadian rhythm, keeping your sleep-wake cycle in balance

• Improves mental performance, concentration, memory, motivation, reasoning, & problem-solving

• Reduces stress hormone (cortisol) levels & supports positive mental health

• Helps maintain regular menstrual cycles

• Supports learning, focus, & academic or work performance

• Helps to maintain a stable weight

What makes a good breakfast?

As one of the three main meals, breakfast provides an opportunity to meet around a quarter to one-third of your daily energy, fibre, vitamin and mineral needs.

A balanced breakfast ideally includes carbohydrates, protein, and fat along with fibre from fruit, vegetables, seeds, or nuts. This isn’t always possible, so having something is always better than nothing.

Sweet Breakfast Ideas

• Toasted bagel with cream cheese and sultanas served with fruit

• Yoghurt with granola, nuts, fruit, and chocolate chips

• Raisin toast with ricotta or nut butter, and a piece of fruit

• Instant porridge with nut butter and milk, topped with fruit, nuts, or toppings of your choice

• A bowl of cereal, with milks and fresh fruit (e.g., banana, blueberries, strawberries)

• Pancakes served with Greek yoghurt and fruit (e.g., berries, mango, passionfruit)

• Up&Go, muesli bar, and a fruit cup

• Homemade muffin or banana bread with a tub of yoghurt and fruit

• Muesli/nut bar with apple slices topped with nut butter

• Peanut butter sandwich and a side of fruit

• English muffin with peanut butter, sliced banana, and a drizzle of honey. Serve with a yoghurt

• Crumpet with ricotta, sliced strawberries and a drizzle of honey

• Overnight oats soaked in milk or yoghurt, with chia/flax seeds, and fruit (e.g., berries, mango, kiwi fruit)

• Smoothie made with oats, chia/flaxseeds, milk, banana, berries, peanut butter

• Weet-bix, milk and blueberries

Savoury Breakfast Ideas

• Omelette with vegetables and grated cheese served with toast

• Breakfast wrap with scrambled eggs, spinach, tomato, and cheese

• Baked beans with grated cheese on toast

• English muffin with fried egg, avocado, tomato, and cheese

• Egg muffins with veggies (e.g., spinach, tomato, capsicum) and cheese, served with toast

• Toast with smashed avocado, fried egg and sliced tomato

• Hummus and avocado on toast

• Toasted bagel with smoked salmon, cream cheese and capers

• Sourdough with smashed peas, feta, a drizzle of lemon and olive oil

• Spinach and cheese toastie

• Scrambled eggs on toast with fresh herbs, mushrooms, or baby spinach

• Soft boiled eggs with soldiers (toast strips)

• Hard-boiled eggs, crackers, and sliced cheese

• Egg, avocado, and rice bowl drizzled with soy sauce and sesame oil

• Breakfast burrito, eggs, baked beans, capsicum, salsa in a wrap