7 Benefits of Having a Strong Breakfast

Strong Breakfast: Eat breakfast like a king, eat lunch like a prince, and eat dinner like a beggar. Do we have to pay attention to the saying when organizing our daily meals? Let’s see.

Much has been written about the important effect of getting a good breakfast out of the house. And, if we listen to what science tells us, we will find at least seven benefits of having a strong breakfast.

However, many people undervalue the importance of the first meal of the day. Some people do not eat anything at breakfast time.

Whether you are one of those who only have a coffee with milk in the morning, or if you prefer to take a knife and fork, you will be interested in knowing the 7 benefits of having a strong breakfast.

1. It Generates less Desire to Peck During the Day

Eating plenty at breakfast can guarantee satiety throughout the morning. This is positive for those people who will spend a long time without being able to eat anything else until lunchtime.

Now this will only come in handy if breakfast is made up of good satiating foods, especially high in healthy fats and protein like eggs, bluefish, cheese, yogurts, and whole milk, avocados, or nuts.

2. Avoid Cravings for Sweets in the Morning

A complete and robust breakfast with the foods that we have mentioned above allows people with anxiety to eat sweet to spend the morning without having to snack on small snacks.

Breakfast helps regulate energy intake throughout the day. Especially foods with a high energy density and very rich in fat, which are the ones we should avoid, as they are usually not very nutritious. Fats affect obesity problems and all its associated risks.

3. Improve Metabolic Response

Humans are governed by following the rhythm of circadian cycles. And in general, we work better during the day. At least, in terms of diet and metabolism. It is not the same to ingest a certain number of calories during the day than at night.

That is why it is more advisable to make a good breakfast than a very late dinner. It doesn’t have to be at sunrise; We can respect each other’s feelings of hunger and eat mid-morning. But it will always be more positive to concentrate your intake throughout the day. This favors metabolic flexibility and increases fat burning.

Now, like all generalizations, it can be qualified. It does not only matter what time of day we eat but also what we eat.

4. Helps Meet Nutrient Needs

This is one of the essential benefits of having a strong breakfast. Macronutrients and micronutrients that are not ingested when someone skips breakfast are challenging to compensate for the rest of the feasts of the day.

So having a big breakfast allows us to reach the recommended minimum of vitamins, minerals, proteins, or healthy fats:

  • Plain yogurts and whole milk are a good source of calcium, phosphorus, and vitamin D.
  • If we include fruit, whole grains, or whole wheat bread, we contribute to the intake of fiber and vitamins.
  • By adding vegetables to our breakfast, we increase the portions. Something necessary and challenging to achieve in many people. We can make toasts or sandwiches with lettuce, tomatoes, avocado, or peppers.
  • Eggs, tofu, or nuts provide us with the portion of a protein that we need in the morning.

5. It is related to Better Health Indicators

People who eat breakfast more often have a lower body mass index (BMI), more moderate abdominal obesity, lower blood pressure, and lower triglycerides and total cholesterol.

This does not mean that breakfast is the sole cause of better health. But becoming aware of the importance of a healthy breakfast can help us to adopt other healthy lifestyle habits that will contribute to improving our general health.

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6. Better Performance in Children and Adolescents

We also found the benefits of having a strong breakfast in the case of children and adolescents. Breakfast is an essential meal at these ages.

Eating breakfast at home before going to school has been positively related to:

  • Increased cognitive function and memory.
  • Better alertness, attention, and problem-solving in class.
  • Less stress, depression, and other emotional problems.

It should be aimed in mind that these data are especially relevant in cases where the nutritional status of children is compromised. Aside from school performance, children who eat breakfast are more likely to have a healthy weight and better nutrient intake.

7. Helps to Gain Volume

Some people have a slim body composition and have a hard time gaining weight and size. Although each person has different energy needs, we can say that, in general, they need to eat enough to increase muscle volume.

So for them, any opportunity is good to eat calories. The breakfast would have to be abundant – it can be divided into two meals – and made up of highly nutritious foods. The best thing is that the calories come from nuts, whole dairy, eggs, tuna, fruit, and whole grains.


Eating a strong breakfast is beneficial, as long as it is healthy.
Although breakfast is not the most important meal of the day or essential, eating a strong breakfast also has health benefits. Therefore, it would be counterproductive to miss the opportunity to have breakfast if we can do it.

Now, it all comes down to making the right food choice. The nutritional balance and the balance of our diet will depend on everything we get to eat throughout the day.

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