Breakfast: The Most Important Meal of the Day + Recipe for Egg Bites!
WRITTEN BY HANNAH BAKOWSKI
I love breakfast. Not everyone agrees with me on this one but hopefully, by the end of this post, I’ll convince you to be excited about breakfast too!
Let’s start off with the facts of why breakfast is so important. Recently, research has shown that a good quality breakfast has been associated with better mental performance, academic achievement, physical activity, and quality of life3. So what does this mean for you and your children? Well, according to science, when you consistently eat a healthy breakfast that contains lean protein, healthy fats, fiber-rich carbohydrates, and micronutrients from fruits and vegetables, you will experience improved health which will reflect your life in many different ways1–3.
The Benefits of Breakfast
Mental Health. A recent study found that individuals who skipped breakfast had higher rates of depression, lower happiness, lower quality sleep, and lower academic performance4. More specifically, adolescents who rarely ate breakfast had higher prevalence of short sleep, long sleep, restless sleep, sleep problems, and sleep problems due to a traumatic event4. This was in contrast to individuals who frequently ate breakfast. While breakfast may not be a cure-all for mental health, the research shows that it can decrease the risk of mental health problems.
Lowered risk of disease. Not only have studies found a link between skipping breakfast and poor mental health, but they have also found links between skipping breakfast and an increased risk of diseases. Numerous studies have been able to link skipping breakfast with a higher risk of becoming overweight or obese5. This is due to the fact that individuals who skip breakfast are more likely to consume high calorie food and beverages later in the day. Individuals who are overweight or obese also have higher risk of developing high blood pressure, type 2 diabetes, cancer, and cardiovascular disease6. One recent study found a link to skipping breakfast and an increased risk of mortality from cardiovascular disease7.
Lowers the likelihood of health risk behaviors. One study conducted in 2020 found that not only did skipping breakfast have negative effects on mental health and sleep, but it also increased the likelihood that the individual would participate in health risk behaviors. These included not consuming enough fruits and vegetables, consuming large amounts of fat and cholesterol, frequently drinking soft drinks, binge drinking, tobacco use, gambling, not always wearing a seatbelt, not brushing teeth adequately, not visiting the dentist on a regular basis, not being physically active, and possibly participating in a fight4. They were able to link these behaviors with individuals who rarely ate breakfast, while frequent breakfast eaters were less likely to partake in these behaviors4.
May improve academic performance. A study published in 2019 examined the effects of eating breakfast on the academic performance of British school-aged children aged 16-18. Through their research, they found that there was a strong correlation between regular breakfast consumption and good academic performance 8. This means that eating a good breakfast in the morning may help improve your child’s grades in school. Hunger pangs can be distracting; eating a quality breakfast will help fuel your child’s mind and body so they can put as much energy as possible into their studies!
May improve athletic performance. Multiple studies have also indicated that adolescents who skip breakfast are more likely to have lower physical activity levels as well as lower physical fitness performance,3. Now, if your child is an athlete, breakfast is especially important for their athletic performance. Studies have shown that eating a quality breakfast daily helps to improve physical fitness levels. Researchers have found that male, adolescent athletes who ate a quality breakfast had significantly higher scores in their standing long jump, 50m sprint, 1000m run, and their vital capacity2. They also found that adolescent girls who skipped breakfast had lower physical activity levels in the morning2. So, if you’re looking for different ways to improve your athletic performance, try adding a quality breakfast to your morning routine!
While the myriad health benefits to eating breakfast are undeniable, many families struggle with finding time to prepare a nutritious breakfast due to time constraints. Prepping breakfast ahead of time can greatly help with preparing on the go during the week. On Sundays, I like to make a batch of egg bites and keep them in the freezer. Then when I’m rushing out the door in the morning, I throw a few in the microwave and make a piece of toast to get some carbs and I’m ready to go! The best thing about egg bites is they’re high in protein, and you can flavor them however you want! I’ve listed an alternative recipe9 down below for the egg base if you’d like to bump up the protein in your breakfast to help keep you full longer! Another great tip is to portion out some fruit into different containers so you can quickly grab that as well. Eating fruit with breakfast is a great way to help get in those servings and nutrients!
I’d love to hear about quick breakfast options you and your family have been loving. Feel free to leave a comment below to share your ideas with our Fast Feet Community!
High Protein Egg Bites
16 oz (2 cups) egg beaters
1 cup cottage cheese
½ cup cheddar cheese
1 cup of mix-ins of your choice
Instructions:
Preheat oven to 350 F
Grease a muffin pan with cooking spray or brush with olive oil and set aside
Heat a large pan over medium heat
Once hot, add oil and your mix-ins to the pan and sauté 5-7 minutes, or until tender
Season with salt and pepper and remove from heat
In a large bowl, add egg beaters, cottage cheese, and cheddar cheese. Stir until combined
Fold in your mix-ins
Pour egg/veggie mixture evenly into the muffin pan
Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked
Cool and serve, store in the fridge for up to 4 days, or freeze. To reheat, warm in the microwave.