Build a Better Breakfast

Breakfast is commonly referred to as “the most important meal of the day” and with good reason. Those who eat breakfast typically boast a nutritional status superior to those who opt out of a morning meal (1). Increased likelihood of meeting daily nutrient intake recommendations, as well as increased consumption of numerous micronutrients contributes to this association (2). Those who eat breakfast also maintain a lower body mass index (BMI) (3). In addition, eating breakfast has been associated with greater academic achievement, which may be due to improved cognition, decreased absenteeism, and increased engagement in the classroom (4).

During my time in grad school, I completed a literature review on the importance of breakfast consumption, particularly for middle school students. I found that despite the numerous benefits associated with eating breakfast, many middle school students skip this critical meal (4). Efforts to encourage breakfast consumption in this age group are warranted because eating patterns developed during childhood are likely to persist into adulthood (5). One such effort is the nationwide School Breakfast Program, which offers breakfast that meets nutrition standards set by the US Department of Agriculture to all students in participating schools. Children from low-income families may qualify for free or reduced-price breakfasts (6). In 2007-2008, 8.5 million children participated in the School Breakfast Program. However, this number accounts for only about 46% of the students who are eligible to purchase free or reduced-price lunch. These data suggest that the other 54% of students eligible for free or reduced-priced lunch did not take advantage of this program and may not have consumed anything for breakfast. This is concerning because those who do not eat breakfast are less likely to meet daily nutrient intake recommendations and consume adequate amounts of micronutrients compared to those who eat breakfast. Therefore, students who do not consume breakfast may be at an increased nutritional risk (7).

This research does not solely apply to adolescents. It is understood that across age groups, those who eat breakfast, regardless of the nutrient content of this meal, have higher daily intakes of protein (both vegetable and total protein), fiber, and total energy. In addition to skipping breakfast, non-breakfast eaters also are more likely to skip lunch or dinner (8). Therefore, nutrients missed at breakfast are typically not compensated for by increased consumption later in the day (1). The one thing that does seem to be increasingly consumed by breakfast-skippers later in the day is carbs. This is likely because the body is craving energy to make up for the missed morning meal. 

My primary concerns with breakfast-skipping are as follows:

1.     Causes people to get behind on their appetite, leading to overconsumption later in the day to compensate for missed meals earlier on.

2.     If aiming for a certain intake of protein each day, skipping breakfast forces overconsumption of protein at other meals. Your body cannot store protein for later use the way it can carbs and fats, so this protein is often wasted.

3.     Our bodies wake up in a catabolic state. If we don’t feed them, especially with protein, then muscle breakdown begins. Y’all knowwww I am not about muscle breakdown (in this sense!)

I understand that not everyone is a morning person, and even some morning people are unable to stomach much food right after they wake up. My advice here is to either eat something small, such as a protein bar or piece of fruit + nuts or cheese (easy to grab on-the-go) or opt to drink your morning meal (aka- protein shake or smoothie). Once your body gets used to eating in the morning, it’s likely that you will become better at stomaching food at this hour and will be able to increase the size of your breakfast over time. Point being, starting small is better than not starting at all!

If you need tasty + healthy + quick & easy breakfast ideas, there are plenty to suffice in the MBM Meal Manual: (Insert link to purchase MBM Meal Manual here).

Works Cited

1.     Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents. Journal of the American Dietetic Association, 105(5), 743-760. Retrieved January 29, 2016.

2.     Nicklas TA, Reger C, Myers L, O’Neil C. Breakfast consumption with and without vitamin-mineral supplement use favorably impacts daily nutrient intake of ninth-grade students. J Adolesc Health. 2000; 27:314-321.

3.     Keski-Rahkonen A, Kaprio J, Rissanen A, Virkkunen M, Rose RJ. Breakfast skipping and health-compromising behaviors in adolescents and adults. Eur J Clin Nutr. 2003; 57:842-853.

4.     Basch, C. E. (2011). Healthier Students Are Better Learners: High-Quality, Strategically Planned, and Effectively Coordinated School Health Programs Must Be a Fundamental Mission of Schools to Help Close the Achievement Gap. Journal of School Health, 81(10), 650-662. Retrieved January 28, 2016.

5.     Nicklas TA, Bao W, Webber LS, Berenson Gs. Breakfast consumption affects adequacy of total intake in children. J Am Diet Assoc. 1993; 93:886-891.

6.     Basch, C. E. (2011). Breakfast and the Achievement Gap Among Urban Minority Youth. Journal of School Health, 81(10), 635-640. Retrieved January 28, 2016.

7.     Serra-Majem, L., Ribas, L., Pérez-Rodrigo, C., García-Closas, R., Peña-Quintana, L., & Aranceta, J. (2002). Determinants of Nutrient Intake among Children and Adolescents: Results from the enKid Study. Ann Nutr Metab, 46(Suppl. 1), 31-38. Retrieved February 02, 2016.

8.     Sjoberg A, Hallberg L, Hoglund D, Hulthen L. Meal pattern, food choice, nutrient intake and lifestyle factors in The Goteborg Adolescence Study. Eur J Clin Nutr. 2003; 57:842-853.