Breakfast for Better Health

Charlyn Fargo
Thu, 18 Dec 2025 13:46:23 -0800
Lifestyle

Breakfast may or may not be the most important meal of the day, but it's certain that regularly eating breakfast not only offers fuel to start your day but also has been linked to reduced risk for cardiovascular disease, Type 2 diabetes and short-term memory loss in adults. Yet, an estimated 10% to 20% of adults in the U.S. skip breakfast.

Research shows eating breakfast can put you on the path to health.

In a study on the effects of regular breakfast habits on metabolic and cardiovascular diseases, published in the journal Medicine, researchers found that a regular daily breakfast habit benefits the cardio-metabolism, reducing the risk of cardiovascular diseases, Type 2 diabetes, obesity, hypertension, strokes, metabolic syndrome and even cardiovascular death. Researchers led by Dr. Zhi-hui Li did a meta-analysis of studies through 2019, eventually including 14 cohort studies. They also found that skipping breakfast, even once a week, may "greatly reduce the benefits of cardio-metabolism," and urged public institutions "to promote and encourage citizens to cultivate regular daily breakfast habits."
Updated: Fri Dec 19, 2025

Breakfast may or may not be the most important meal of the day, but it's certain that regularly eating breakfast not only offers fuel to start your day but also has been linked to reduced risk for cardiovascular disease, Type 2 diabetes and short-term memory loss in adults. Yet, an estimated 10% to 20% of adults in the U.S. skip breakfast.

Research shows eating breakfast can put you on the path to health.

In a study on the effects of regular breakfast habits on metabolic and cardiovascular diseases, published in the journal Medicine, researchers found that a regular daily breakfast habit benefits the cardio-metabolism, reducing the risk of cardiovascular diseases, Type 2 diabetes, obesity, hypertension, strokes, metabolic syndrome and even cardiovascular death. Researchers led by Dr. Zhi-hui Li did a meta-analysis of studies through 2019, eventually including 14 cohort studies. They also found that skipping breakfast, even once a week, may "greatly reduce the benefits of cardio-metabolism," and urged public institutions "to promote and encourage citizens to cultivate regular daily breakfast habits."

In a study on the effects of breakfast and breakfast composition on cognition in adults, researchers at Kent State University found that habitual breakfast consumption was associated with better cognitive performance and academic achievement. Led by neuropsychologist Dr. Rachel Galioto, the study was published in the journal of the American Society for Nutrition. They reviewed the results of available literature on the cognitive effects of breakfast and different breakfast types in adults and found a small advantage to consuming breakfast for memory, especially delayed recall.

Just what should you eat for breakfast? Aim for a balance of protein, fats and carbohydrates that is right for you, with a special emphasis on protein, calcium, vitamin D, potassium and fiber. Choose somewhere around 20 grams of protein, 8 to 10 grams of fiber and 10 to 15 grams of unsaturated fats, totaling about 300 to 350 calories. Exact nutrient needs depend on a person's weight, activity level, age and health conditions.

The focus for breakfast should be on protein. Most Americans consume more than enough protein throughout the day, but not so much at breakfast. Skip the doughnuts, pastries and energy bars, and opt for whole grain cereal and milk with some fruit, or a smoothie made with Greek yogurt, fruit, spinach and some oatmeal thrown in for fiber or scrambled eggs and vegetables wrapped in a whole wheat burrito. Other healthy choices include whole wheat toast and peanut butter and sliced strawberries, overnight oats with milk, chia seeds and fruit, Greek yogurt with nuts and berries or teff cooked in coconut milk. Most important is to pick foods you enjoy; it's OK to think beyond the usual breakfast foods.

The bottom line is breakfast — that includes protein — is a great way to start your day.

Q and A

Q: What is an elimination diet? Can it be used for weight loss?

A: Elimination diets are often used as diagnostic or treatment tools but not for weight loss. An elimination diet should be conducted under the guidance of a medical professional. Long-term elimination of a wide range of foods from the diet can lead to inadequate nutrient intake, so guidance is needed to ensure a person stays healthy. The goal is to remove all traces of the problem food for a period of time to see if symptoms resolve. A record is kept of food intake and symptoms. Then foods are added back one at a time to see if symptoms return. The process takes time and diligence.

RECIPE

Who says you can't have pizza for breakfast? Here's a recipe for English Muffin Breakfast Pizzas, a quick and easy, healthy breakfast to start your day. It's from "You Have It Made" by Ellie Krieger. They can be frozen ahead, and then heated in an air fryer or oven.

ENGLISH MUFFIN BREAKFAST PIZZAS

Servings: 4

4 whole-wheat English muffins

2 tablespoons olive oil, divided

4 slices (3 ounces) Canadian bacon, thinly sliced into strips

3 cups lightly packed fresh baby spinach leaves, coarsely chopped

1/2 cup marinara sauce

1 cup shredded part-skim mozzarella cheese (4 ounces)

Split English muffins and brush cut side of each with oil, using a total of 1 tablespoon oil. In a medium skillet over medium high heat, heat remaining 1 tablespoon oil. Add Canadian bacon and cook, stirring once or twice, until browned, 2 minutes. Add spinach and cook, stirring, until wilted, 1 minute. If planning to freeze pizzas, allow spinach mixture to cool completely. Top each English muffin half with 1 tablespoon marinara sauce, then 1 heaping tablespoon of spinach mixture, then 2 tablespoons cheese. If freezing, do so at this stage. (Wrap in foil to form a packet, then place in sealable freezer bag.) To serve now, place baking sheet in the oven and preheat it along with oven to 450 F. Place pizza on baking sheet and bake for 8-10 minutes until English muffin is toasted and cheese is melted and beginning to brown. Allow to cool slightly before eating.

Per serving: 300 calories, 18 g protein, 27 g carbohydrate, 14 g fat, 30 mg cholesterol, 4 g fiber, 660 mg sodium.