Back to School: Importance of Breakfast

Let’s dive into it! 

So I would bet that at one point in your life you have heard someone say “breakfast is the most important meal of the day” or “you have to eat breakfast in order to kick start your metabolism.” It probably came from your Mom or Teacher and well, you just didn’t want to hear it. 


But, Science shows that it actually is quite important to eat breakfast.

Various studies have shown that those who eat breakfast:

  • tend to have a lower BMI (body mass index), 
  • have better focus throughout the day, 
  • meet recommendations for fruit and vegetables 
  • and have higher daily fiber intake. 

More often than not, those who tend to skip breakfast can find themselves more likely to consume excess calories. If you delay eating and your blood sugars drop, your ability to handle stress and stay focused will suffer. [Ever hear of being ‘hangry’?]

Body Compensation

When we don’t eat regularly our bodies try to compensate by eating more, later in the day, which is not the goal, especially for those who are focused on weight loss or weight management. So by eating more regularly throughout the day, including breakfast, we can prevent overeating. 

It is also a great idea to plan our your meals and snacks in advance so that you know what each meal is going to be.

What’s a good choice?

For those who regularly break the overnight fast, this first meal is often loaded with excess fat, sodium and sugar. Fortunately, it is simple to quickly build a healthy breakfast if you have a plan. Of course, your plan will require some action steps, like acquiring the necessary grocery staples, and carving out the 5-15 minutes needed to prep and eat your meal when you get up.

What are some good breakfast choices? Start the day with stable blood sugar levels, pairing your favorite coffee with a balanced breakfast that includes protein, carbohydrates and some fat. (FYI these are not all complete meal ideas, just some ideas to get you started.)

It should include something you enjoy eating. Tasty waffles or pancakes can be a healthy win, using a simple recipe that incorporates your favorite protein powder. Balance it off with a serving of berries, or try cucumber slices for a serving of fresh veggies.

  • Greek yogurt is packed with protein. Just be sure to be mindful of the added sugar content!
  • Egg whites – mix them with veggies omelet style! 
  • High fiber cereals mixed with berries
  • Whole grain English muffin with peanut butter

Overnight oats are another easy win. Adding a scoop of chocolate or apple-cinnamon protein powder amps up the balance and a proper serving of almonds or cashews can complete the meal.

Love eggs? Taking 15 minutes to hard-boil a dozen in the evening will provide your centerpiece for several healthy morning meals – just add fresh fruit and a slice of your favorite toasted bread. I hear using hot sauce on the hard boiled eggs is a winner!

Super time-crunched in the morning?

Set the ingredients for a smoothie in your blender cup and put in the fridge before bed, ready for a quick zip and pour into your favorite straw cup to sip your nutrients from.

Fuel your body, fuel your child’s body and get ready to tackle the day!

people working out in a group fitness class


Talk with a coach to see if working out at Torque Health and Fitness is right for you.
Book a Free Intro