BREAKFAST Isn't the Most Important Meal of the Day

BREAKFAST: Isn't the Most Important Meal of the Day ?

By: MIYINGO Ivan, MPhil, B. PHARM, MPS.



KELLOG'S cereal breakfast ad in 1997 dubbed breakfast as the most important meal of the day. It was an ad campaign yes, but a healthy breakfast has many health benefits anyway, so try not to skip it. When you go to sleep at night, the brain and the housekeeping systems of the body expend energy stores, and you're going through a fasting escapade at that time. When morning comes, your body needs yourself to break that trans-night fast, thence, break-fast.

Skipping breakfast shunts your body into susceptibility states that will obliterate your weight management trials, with an increased risk of type 2 diabetes and heart disease in a long run. If you want to see your grandkids at their first day of kindergarten, whoever came up with that word, breakfast is a must.

Even though your body has enough energy reserves to push you to the next meal when you skip breakfast, it's still essential to replenish essential vitamins and minerals that can only be obtained from food through meals. 

A plethora of studies elaborate that skipping breakfast affects your mental performance including your attention, ability to concentrate and memory. This makes simple tasks seem harder than they really all day long.

The best time for breakfast is generally within 1–2 hours after waking up, ideally between 6:00 AM and 9:00 AM depending on your routine. Eating during this window helps kickstart your metabolism, stabilize blood sugar levels, and improve energy and concentration for the day ahead.

Typical breakfast includes: whole grain cereals, fruits, eggs, milk, vegetables, essentially all things you always miss at your breakfast. A 3-egged rolex with nyanya mbisi and a cup of milk-laced porridge summarizes the entire manifest.

Occasionally, you might want to spoil self with oatmeal bowl: oats + milk + banana + chia seeds + a handful of nuts. Or Egg toast: whole-grain bread + scrambled eggs + avocado + cherry tomatoes. Or Smoothie: spinach + berries + yogurt + flaxseed + a spoon of peanut butter. And Traditional twist: chapati or millet porridge + boiled egg + fruit on the side.

The best fluids for breakfast are those that hydrate, provide nutrients, and give gentle energy without spiking sugar levels. Water is the top choice, as it kick-starts your metabolism and hydrates after sleep. Milk or fortified plant-based alternatives (like soy, oat, or almond milk) supply protein, calcium, and vitamins.

Herbal teas such as chamomile or peppermint offer gentle hydration without caffeine, while green or black tea and coffee can provide mild stimulation in moderation—ideally without added sugar. Fresh fruit juices can be included occasionally, but whole fruits are better for fiber; if choosing juice, opt for freshly squeezed or 100% fruit juice in small portions.

Until you skip your next breakfast; avoid sugary cereals, pastries, and sodas in the morning as they spike blood sugar and crash energy. Try to include protein + complex carbs + healthy fats in each breakfast, and Portion size matters: not too small (you’ll be hungry) or too big (sleepiness).

While breakfast is often promoted as “the most important meal of the day,” it can have some negative aspects if not approached thoughtfully. Eating a breakfast high in sugar, refined carbs, or unhealthy fats—such as pastries, sugary cereals, or fried foods—can lead to rapid spikes and crashes in blood sugar, leaving you sluggish and hungry soon after. Overeating in the morning can contribute to weight gain, especially if total daily calorie intake exceeds energy needs.

For some individuals, forcing breakfast when they aren’t hungry may cause digestive discomfort, bloating, or nausea. Additionally, choosing poor-quality beverages like sugary drinks, energy drinks, or heavily sweetened coffee can add empty calories and contribute to long-term metabolic issues. In essence, while breakfast itself isn’t inherently harmful, poor choices or eating out of routine rather than hunger can create negative effects on energy, metabolism, and overall health.

A good breakfast is one that supplies plenty of protein, complex carbohydrates and healthy fats.

Literally & Metaphorically


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