It wouldn’t be fair to say that everyone says, “breakfast is the most important meal of the day,” because honestly, they don’t. A lot of people, especially in high school, skip breakfast in the morning in favor of coffee, waiting until lunch to eat, or getting an extra half hour of sleep. In fact, only 44% of Americans eat breakfast every day, with this percentage increasing with age, meaning high school is one of the most common times in a person’s life for them to skip the first meal of the day. Breakfast is simply not a priority in our culture, especially with coffee being such a common substitution for entire meals--and it happens. Some people feel nauseous in the morning, or have to get up early enough that they need all the sleep they can get, or never have food in the house, and all of these reasons are valid. But, I would be remiss to not mention the countless benefits of having a balanced meal every morning.
For one, when you wake up after a night of sleep, that is likely the longest period of time you go each day without eating, anywhere from (ideally) 6-8 hours of sleep without consuming any nutrients. This brings us to the literal meaning of the word breakfast. When you wake up, you are breaking a period of fasting and supplying your body with the glucose it needs to function, and the glucose it notably has not had an incoming store of for many hours. Without breakfast in the morning, your body does not break down glucose as efficiently because it does not have enough, meaning your metabolism suffers and can be irregular between days when you do and don’t eat breakfast.
Additionally, breakfast is usually high in some of the most essential nutrients you need throughout your day--although there are less nutritious options, sugar cravings are generally decreased in the morning compared to at night, providing you with an ideal opportunity to enjoy a meal with calcium, fiber, complex carbs, and more. Eating breakfast also helps you maintain steady blood glucose levels throughout the day, because your body is consistently supplied with enough energy to function, reducing cravings and more. Constant glucose levels also improve brain function, making you more able to focus, think properly, and do well in school.
Skipping breakfast has also been causally associated with poor diet and food choices, being over- or underweight, inactive, not sleeping enough, and other negative factors that bring down quality of life and put a person at risk for cardiovascular and other diseases, as well as struggling with optimal mental and physical function.
But it is, of course, a lot easier said than done to suddenly start eating breakfast if you haven’t been doing it for the past few years. So, here are a few simple and quick breakfast ideas to help you get started on your new-and-improved-you, breakfast-having journey!
Overnight oats: this is essentially a cold oatmeal or porridge that you make the night before and then let it sit in the fridge overnight to develop its texture. Not only is it delicious, but you can customize it by adding different ingredients such as cinnamon, vanilla, and chia seeds, and you can even put fruit on it the night before, so all you have to do in the morning is eat it!
Smoothie: smoothies are a great and balanced way to start your day. They are perfect for the people who say they don’t eat breakfast because they don’t have enough time-- these can be sipped on throughout the morning without having to sit down for an official meal. When they include fruits with fiber, a source of protein like whey powder or yogurt, healthy fats like peanut butter or avocado, and more, smoothies can help stabilize your blood glucose levels and refresh you.
Yogurt bowl: yogurt can be a simple and protein-rich base for fruits, granola, nuts, and other hunger-crushing foods that make for a delicious breakfast. Not only does it taste good, but adding a source of protein at breakfast can help keep you full and satiated for longer throughout the day, allowing you to focus on school and not think about your lunch or have your stomach growling five minutes into x-block!
For me, building a nourishing breakfast into my morning routine has made it easier to wake up each day, knowing I have something delicious to look forward to rather than just school at 8 am. Breakfast also provides a built-in moment to slow down, appreciate your surroundings, preview the day, and maybe enjoy a good coffee or sunrise while you’re at it! Eating breakfast, especially for high school students, has countless mental and physical benefits, so why not realize them by starting tomorrow with a tasty meal?
Sources:
https://www.cdc.gov/mmwr/volumes/69/wr/mm695152a9.htm
https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast#why-breakfast-is-so-important