Is Pizza Really a Healthier Breakfast Than Cereal?

slicing pizza close up
Sometimes, a sound bite is taken too far. That was the case when a fellow dietitian was quoted in an article as saying that a slice of pizza would be a better choice for breakfast than most cereals (the article went viral, of course).

My hunch is that she was illustrating a point about sugary cereals—and I highly doubt she’d recommend a greasy, pepperoni-covered slice over a bowl of high-fiber shredded wheat.

As with everything, you need to read past the headlines. It’s true that some cold cereals pack a lot of sugar and are made with fiber-poor refined grains, giving you a quick, sweet lift—and leaving you hungry an hour later. On the other hand, pizza does have some protein (and fat) to keep you satisfied.

But pizza also covers some pretty wide territory. A whole-wheat crust topped with veggies will deliver more fiber and vitamins (and far less sodium) than, say, a triple-meat on white.

Same goes for cereal. There are hyper-sweetened varieties that contain very little filling fiber or protein. But there are also low- and no-sugar whole grain cereals that, when topped with milk and some berries or banana slices, make a meal that’s got up to half the fiber you need in the day, valuable vitamins and minerals like iron and calcium, and even a decent dose of protein. In fact, a serving of shredded wheat with milk has about 12 grams of protein—compared to 10 grams in a slice of thin-crust pepperoni pizza.

In other words, cereal’s bad rap isn’t necessarily deserved. Ditto for pizza’s health halo here. When a headline flies in the face of common sense (like this one touting ice cream as a brain-boosting breakfast), it probably is.

If you’re worried about the sugar in cereal, use my label-reading rule of thumb: I look for roughly 6 grams or less of added sugar per serving. You can also sprinkle a low- or no-sugar cereal (like plain o’s) with a teaspoon of sugar. Still sweet, but far less sugar than most varieties. Or swap out cereal for plain oatmeal, adding your own sweetener, fruit, and nuts.

If you’re looking for something with more savory, eggs are proven to be one of the most filling breakfasts around. You can also put a savory spin on oatmeal, topping it with avocado, veggies, and cheese.

And guess what? There’s also nothing wrong with an occasional slice of cold pizza for breakfast.

7 Low-Carb Breakfast Recipes to Start Your Day

After a more relaxed summer schedule, it’s time to get back into the routine of things. If you tend to do more meal planning during the school year, here are seven low-carb breakfast recipes to put on your radar.

Blueberry Protein Smoothie Bowl

From Sugar-Free Mom: “What exactly is a smoothie bowl? Basically taking your traditional smoothie in a glass to another level. Instead of sipping it, you enjoy it like soup and add some delicious toppings! It’s taking your smoothie to another level, and it’s a whole lot more satisfying for a meal.”

Bacon Breakfast Enchiladas

From 24-7 Low Carb Diner: “Egg wraps stand in for the standard tortilla. A cream cheese sauce goes over the top instead of a chili based enchilada sauce. No one would stop you from adding some green chiles or jalapenos. They are far easier to make than you would suspect.”

Coconut Porridge

From Low Carb Yum: “A high fiber low-carb coconut porridge that’s easy to make on the stove top or in an electric pressure cooker. It’s a perfect hot keto cereal.”

Vanilla Ricotta Pancakes

From Sugar-Free Mom: “When all you need is just four ingredients to make a quick and easy breakfast, you never have to feel deprived on a sugar-free, low-carb diet. Simple recipes like these are what can keep you feeling satisfied and happy and ready to take on the day ahead!”

Egg Muffins

From Butter Is Not a Carb: “I was determined to make some zero carb egg muffins for breakfast that I can bring with me all week for lunch at work, too. These muffins are extremely easy to put together and have the perfect low-carb, high-fat, moderate protein macro ratio.”

Fat Head Dough Bagels

From Low Carb Yum: “If you haven’t been making your own Fat Head dough because of the almond flour, you need to give this coconut flour version a try. One advantage of coconut flour over almond flour is that you use less. A little bit of coconut flour goes a long way as it seems to expand like a sponge when absorbing the liquid.”

Glazed Donuts

From Caroline’s Keto Kitchen: “If you miss Krispy Kreme, you’re in luck. This morning I made glazed donuts that look just like the real deal, and they are light, fluffy and delicious.”

How to Make Oatmeal Recipe Breakfast for Weight Loss

Oatmeal is a satisfying, healthy morning meal. It’s a whole grain something that most people don’t eat often enough.

It is high in soluble fiber, which may help to lower “bad” LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied till lunch.

Try these delicious oatmeal recipes below and remember these recipes is going to be your favorite healthy breakfast for weight loss.

 And don’t worry your, favorite childhood flavors are included below, like blueberries and banana, yogurt, honey and raspberries, and they are tasty, healthy, and will help you start you day with energy.

If you’re on a gluten-free diet, look for oats that are certified gluten-free. Though oats themselves don’t contain gluten, they can get tainted with gluten when they’re being processed or growing, according to the Whole Grains Council.

Oatmeal Recipe 1

Lemon Blueberry Oatmeal 280 calories


 1 cups almond milk

1/2 cup old-fashioned oats

1 teaspoon vanilla extract

1/4 Cup raspberries

1 teaspoons lemon zest

1 tbsp. honey


In a small sauce pan combine the almond milk, oatmeal, and heat on low until all the milk is absorbed about 10-15 minutes

When the oatmeal has absorbed all the milk turn off heat and add vanilla extract, raspberries, lemon zest, and honey to the oatmeal and mix well, move to a bowl and top with raspberries.


Oatmeal Recipe 2

Chocolate Oatmeal 300 calories


1/2 cup water

half cup milk (I use almond milk)

1/2 cup oats

1/2 tbsp. cocoa powder

1 tbsp. honey

2 blueberries

two raspberries

1/2 banana mashed


 In a small sauce pan combine water and almond milk, oatmeal, and heat on low until all the milk is absorbed about 10-15 minutes

When the oatmeal has absorbed all the liquid turn off heat and add cocoa powder, banana, and honey to the oatmeal and mix well, move to a bowl and top with raspberries and blueberries.



Oatmeal Recipe 3

Blueberries Oatmeal 290 calories


1 cups water or milk

1/2 cup old fashioned oatmeal

10 blueberries (1 oz.)

 1 tablespoons yogurt

one teaspoon vanilla extract

1 teaspoon honey

Directions In a small sauce pan combine the almond milk, oatmeal, and heat on low until all the milk is absorbed about 10-15 minutes.

While the oatmeal is doing its thing smash 10 blueberries with the back of a spoon or a fork in a small bowl, mix in yogurt, vanilla and honey and set aside.

 When the oatmeal has absorbed all the milk turn off heat and add the yogurt mixture to the oatmeal and mix well, move to a bowl and top with blueberries.


Oatmeal Recipe 4
Apple Cinnamon Oatmeal 290 calories


1 cup water

1/2 cup quick oats

1 apple cut into bite sized chunks

one teaspoon cinnamon

1 tbsp. honey

Directions In a small sauce pan combine water, oatmeal, and heat on low until all the water is absorbed about 10-15 minutes.

When the oatmeal has absorbed all the water turn off heat and add the apple, cinnamon, and honey to the oatmeal and mix well, move to a bowl and top with apple. Enjoy!

38 nutrition experts tell us what they eat for breakfast .

Breakfast has its own month in America, but we think the most important meal of the day should be celebrated around the world.

Study after study shows that breakfast boosts brainpower and helps to control cravings later in the day. Lots of highly successful make sure to fuel up before they face the world.

But some breakfasts are more well-rounded than others.

To see what a healthy breakfast looks like, we asked dozens of nutrition experts what they ate for breakfast and why.

There are clear favorites, like oatmeal and Greek yogurt, but everyone puts their unique spin on these traditional morning foods.

Hopefully these responses will inspire you.

Marisa Moore, MBA, RDN, LD

Breakfast: Eggs with avocado and salsa in a soft corn tortilla, or oatmeal with nuts and fruit.

Why it’s good: The avocado not only adds creaminess, says Moore, but the fat increases the absorption of certain antioxidants, like lycopene, from the salsa. Salsa is also an original way to sneak in a serving of vegetables. Oatmeal contains a type of fiber known as beta-glucan, which has been shown to help maintain healthy cholesterol and glucose levels, says Moore.

Toby Smithson, RDN, LDN, CDE, author of “Diabetes Meal Planning and Nutrition for Dummies”

Breakfast: 1/2 cup cooked oatmeal; 5 ounces plain Greek yogurt with sugar substitute, cinnamon, and three to six chopped whole almonds; freshly brewed tea.

Why it’s good: Smithson uses Greek yogurt for an extra boost of protein and prefers to add no-calorie flavorings like cinnamon. Nuts help maintain Smithson’s blood-glucose levels, which is important for managing her Type 1 diabetes.

Vandana Sheth, RD, CDE

Breakfast: Nonfat Greek yogurt mixed with berries and a small handful of a whole-grain, high-fiber cereal; or steel-cut oatmeal cooked in soy milk with chia seeds, walnuts, cinnamon, and honey; or sauteed vegetables (onion, garlic, jalapeno, tomato, and spinach) topped with cubed tofu or shredded mozzarella cheese along with a slice of whole-grain toast.

Why it’s good: Sheth chooses a parfait when she’s in a hurry and needs something quick to go. She enjoys sauteed vegetables on relaxing weekend mornings and hot oatmeal on winter days.

Kim Larson, RDN, CD, CSSD, owner of

Breakfast: Steel-cut oats made with skim milk and topped with sliced almonds, fresh blueberries, a sprinkle of cinnamon, and a splash of fat-free half-and-half; a small glass of orange juice or tomato juice; coffee.

Why it’s good: Larson says this hearty dish fuels her through a spin class and a core workout after.

Judy Caplan, MS, RD, author of the “GoBeFull” series

Breakfast: Sweet potato with butter, cinnamon, and cayenne pepper; hot chocolate with raw cacao, almond milk, sweetened with maple syrup.

Why it’s good: Caplan likes this wintertime grub because it’s warm and filling but also loaded with vitamin A and other nutrients.

Ruth Frechman, MA, RDN, CPT, author of “The Food Is My Friend Diet”

Breakfast: Oatmeal with unsalted peanuts and a heavy sprinkling of cinnamon for flavor.

Why it’s good: Frechman finds this meal economical because she buys her oats in bulk. The peanuts add a crunchy quality to the smooth texture of the oatmeal. She can easily add variety by tossing in oat bran or substituting prune juice for water.

Joan Salge Blake, MS, RD, LDN, FAND, author of “Nutrition & You”

Breakfast: A blended smoothie of plain nonfat Greek yogurt, 1 teaspoon sugar, 1 teaspoon cocoa, and 1/2 cup frozen strawberries.

Why it’s good: The protein in the yogurt gives you staying power in the morning, says Blake. The cocoa provides delicious, heart-healthy flavanols, and the strawberries provide fiber and sweetness. You can top it with a whole-grain cereal for an added crunch.

Ilene Smith, MS, RD

Breakfast: One whole-wheat English muffin with natural peanut butter and half a banana.

Why it’s good: “It’s filling and keeps me satiated until lunch,” says Smith, “and it’s delicious!”

Marjorie Nolan Cohn, MS, RD, CDN, ACSM-HFS, author of “The Belly Fat Fix”

Breakfast: 1/2 cup oats cooked with water; 6 ounces plain fat-free Greek yogurt mixed into the cooked oatmeal; 1 tablespoon sunflower seeds or 1/2 tablespoon almond butter; a Granny Smith apple sliced and dipped into the oatmeal with a generous amount of cinnamon mixed in.

Why it’s good: The most important thing about this breakfast, says Cohn, is that it’s filling and supports her active lifestyle. “I’ve been eating it for more than 2 years now,” she says, “and it’s still not old!”

Anne Danahy, MS, RD, LDN,

Breakfast: Steel-cut and old-fashioned oats cooked with 1% milk, mixed with fruit, walnuts, and a scoop of plain Greek yogurt.

Why it’s good: This meal hits all the food groups. The walnuts provide healthy fat; the fruit is a great source of fiber; the milk and Greek yogurt provide protein; and the oats are a whole grain. “It holds me for at least four hours,” says Danahy.

Sharon Salomon, MS, RD

Breakfast: A smoothie made with almond milk, powdered peanut butter, Fox’s UBet chocolate syrup, frozen bananas, and frozen strawberries, cherries, or mango.

Why it’s good: Salomon uses almond milk because she’s casein-intolerant. The powdered peanut butter provides protein but is fat-free. “I love that it’s so cold and frosty,” says Solmon, “almost like soft-serve ice cream.”

Colleen Gill, MS, RD, CSO

Breakfast: A cup of oatmeal with some walnuts broken up on top; a cup of tea.

Why it’s good: The extra protein and fat from the walnuts help to keep Gill full for longer than eating cereal alone.

Nancy Clark, MS, RD, CSSD, author of “Nancy Clark’s Sports Nutrition Guide”

Breakfast: 1/2 cup uncooked oatmeal, 1/4 cup Grape-Nuts, 1/4 cup granola, 3 chopped dates, and a handful of slivered almonds with a splash milk.

Why it’s good: It’s tasty and combines a mixture of healthy foods.

Maria A. Bella, MS, RD, CDN, author of “The Complete Idiot’s Guide to The Acid Reflux Diet”

Breakfast: Gnu foods Fiberlove bar; Fage o% Greek yogurt.

Why it’s good: The Gnu bar is packed with 12 grams of fiber and is only 130 calories. It comes in a variety of flavors, like peanut butter chocolate chip and banana walnut. The yogurt provides protein and calcium.

Georgia Kostas, MPH, RDN, LD, author of “The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate!”

Breakfast: Steel-cut oatmeal with dried cranberries and walnuts, or a blueberry-and-strawberry smoothie made with plain nonfat Greek yogurt and 2% cheese melted on whole-grain toast or a corn tortilla.

Why it’s good: Whether they are dried, fresh, or frozen, berries are important sources of fiber, vitamins A and C, and antioxidants, says Kostas.

Peggy Korody, RD, CLT

Breakfast: A homemade smoothie made with yogurt or nut butter, almond milk, frozen fruit, such as a banana, cranberries, blueberries, strawberries, or mango, and vegetables, such as kale, spinach, and cucumber.

Why it’s good: Korody likes to hit the gym in the morning and doesn’t want to exercise on a full stomach. She fuels up by drinking half of her smoothie before her fitness routine and finishes the rest post-workout.

Joshh Rager, RDN

Breakfast: 1/2 cup oatmeal mixed with 2 egg whites, 3/4 milk, and a handful of frozen berries. Microwave it for 45 seconds, give it a stir, then microwave it for another 45 seconds.

Why it’s good: You can’t even taste the egg whites, says Rager, but they add protein to a high-fiber dish.

Sara Cowlan, MS, RD, CDN

Breakfast: Two eggs on toast and fruit.

Why it’s good: Eggs are high in protein and they’re versatile. To avoid getting bored, Cowlan prepares her eggs in different ways and pairs the dish with different kinds of fruit.

Jan Patenaude, RD, CLT, director of medical nutrition at Oxford Biomedical Technologies

Breakfast: Scrambled eggs with lots of vegetables, such as onion, garlic, pepper, mushrooms, spinach, tomato, and jalapeno and herbs, like basil, parsley, oregano, and chives, sprinkled on top with cheese; a sauteed white or sweet potato on the side.

Why it’s good: An egg scramble is a great way to use up whatever vegetables you have on hand in a snap.

Nicole V. Brown, MS, RDN, LD, HFS, nutrition director at the National Center for Weight and Wellness

Breakfast: 1 cup Trader Joe’s Maple and Brown Sugar Shredded Wheat with 1 cup fat-free milk; Earl Grey tea with a splash of the fat-free milk.

Why it’s good: The cereal provides 5 grams of fiber and doesn’t have any sodium, says Brown. It’s also quick and inexpensive.

Sandy Nissenberg, MS, RD

Breakfast: Plain Greek yogurt and oatmeal with nuts, fruit, or granola.

Why it’s good: It’s easy to bring to work, says Nissenberg, and fills her up.

Sophia Kamveris, MS, RD, LD

Breakfast: Cage-free egg whites with avocado and low-fat shredded cheese and a dash of turmeric; a slice of artisan whole-grain bread; organic coffee.

Why it’s good: Turmeric adds a peppery flavor to eggs, and Kamveris says she uses the orange spice for its anti-inflammatory properties. Freshly brewed coffee gives her a jump-start for the day ahead.

Karen Ansel, MS, RDN

Breakfast: Rolled oats and low-fat milk, ground flaxseed, and strawberries.

Why it’s good: This is the ultimate power breakfast, says Ansel, thanks to its combination of fiber from the oats, flaxseed, and berries, plus protein and calcium from the milk.

Joy Dubost, RD, CSSD

Breakfast: One-minute oatmeal made with skim milk, topped with blueberries, chopped bananas, and slivers of almonds; or high-fiber cereal with skim milk, topped with blueberries, in addition to a cup of low-fat Greek yogurt; coffee.

Why it’s good: Cereal is easy if you don’t have time to make oatmeal.

Barbara Ann Hughes, PhD, RD, LDN, FADA

Breakfast: French toast made with whole-grain bread, cinnamon, nutmeg, ginger, eggs, and skim milk served with chopped fresh, frozen, or canned fruit; or an egg omelet with mushrooms, spinach, tomatoes, low-fat cheese, red, yellow, and green peppers, herbs, and skim milk.

Why it’s good: During the winter, Hughes likes to warm up with a hot breakfast, like eggs or French toast, rather than cold cereal and milk.

Patsy Catsos, MS, RDN, LD, author of “Flavor Without FODMAPs Cookbook”

Breakfast: 1/3 cup of quick-cooking oatmeal, a pinch of brown sugar, a tablespoon each of raisins and slivered almonds; black coffee.

Why it’s good: Catsos enjoys this dish because it’s easy to prepare, and filling. She pours boiling hot water over the oats, almonds, and raisins, then pops it in the microwave for 30 seconds.

Victoria Shanta Retelny, RDN, author of “The Essential Guide to Healthy Healing Foods”

Breakfast: Chunky peanut butter or almond butter smeared on a whole-grain English muffin with sliced strawberries or bananas; skim latte sprinkled with cinnamon.

Why it’s good: The crunchy peanut butter and fruit make this breakfast the perfect combination of savory and sweet.

Karen Giles-Smith, MS, RDN, owner of At Ease With Eating

Breakfast: Oatmeal made with milk, mixed with a tablespoon of flax meal, and topped with dried cherries and chopped walnuts; coffee with a little whole milk and caramel mixed in.

Why it’s good: “I love it because it tastes so wonderful, is nutrient-rich, and tides me over until lunchtime.”

Elizabeth M. Ward, MS, RD, author of “MyPlate for Moms”

Breakfast: A fried egg, cheese, and avocado sandwich on a whole-wheat English muffin.

Why it’s good: This savory sandwich includes healthy fats, dairy, and protein.

Jessica Candell, RDN, CDE

Breakfast: Sweet-potato hash with bell peppers, onions, egg substitute, and whole-wheat toast.

Why it’s good: Sweet potatoes aren’t just a Thanksgiving food; this root vegetable is rich in fiber, vitamin E, and potassium.

Robert Anding, MS, RD, LD, CDE, CSSD, director of sports nutrition at Texas Children’s Hospital

Breakfast: Trader Joes’s frozen steel-cut oats with walnuts, raisins, and 2 tablespoons freshly ground peanut butter.

Why it’s good: If you have a sweet tooth, this healthy breakfast bowl “tastes like a peanut butter and oatmeal cookie,” says Anding.

Krista Ulatowski, MPH, RD

Breakfast: Whole-grain breakfast cereal (containing less than 5 grams of sugar per serving) with unsweetened almond milk, berries, and apple chunks or banana slices.

Why it’s good: Cereal is a hassle-free breakfast that doesn’t require any cooking time.

Stephanie Song, MS, RD, CDN

Breakfast: Fruit with hot cereal, such as oat bran, with skim milk, or a small homemade bran muffin.

Why it’s good: Song makes her own muffins so that she can control the portion size and what goes in them. The premade food is great to grab and go.

JoAnne Lichten ‘Dr. Jo,’ PhD, RD

Breakfast: Freshly ground peanut butter on a toasted whole-wheat English muffin, a glass of soy milk, and a clementine or other fruit.

Why it’s good: Lichten lives in Florida but still loves to eat a warm breakfast. The peanut butter helps her to reach her goal of consuming 20 to 30 grams of protein daily, while adding a nice crunch.

Libby Mills, MS, RDN, LDN

Breakfast: A smoothie of vegetables, fruit, and low-fat yogurt. Some examples include spinach, kiwi, and low-fat lime yogurt or ginger, beet, cabbage, apple, and low-fat berry yogurt.

Why it’s good: The combinations are endless, says Mills, who puts everything in a blender with a small amount of water. Plus, it’s a refreshingly sweet way to get a couple servings of the recommended 2.5 cups of vegetables, 2 cups of fruit and, 3 cups of dairy we need every day, she says.

Michaela Ballmann, MS, RD, CLT, founder of Wholify

Breakfast: A serving of fruit (usually seasonal from the farmers market, but sometimes blended with kale, Swiss chard, and unsweetened almond milk into a green smoothie) with raw, cubed Organic Super-Firm Tofu sprinkled with kala namak black salt.

Why it’s good: Tofu is a good alternative source of protein and fat for vegans who don’t eat eggs. “The salt,” says Ballmann, “makes the tofu taste like eggs, which is nice for vegans who are used to eating eggs and miss the flavor.”

Lindsay Livingston, RD, founder of The Lean Green Bean

Breakfast: 1/2 cup rolled oats, 1/2 cup milk, 1/4 cup fruit, microwaved for 2 minutes and topped with 1 tablespoon nut butter and a handful of pumpkin seeds.

Why it’s good: The nut butter and seed provide extra protein that keep Livingston full all morning long.

Joey Gochnour, BS, BS, MEd, RDN, LD, NASM-CPT

Breakfast: 1 cup old fashioned oats, 1/4 cup soya granules, 1/3 cup dry milk, 1 serving of frozen mixed berries, cinnamon, curry, salt, cocoa powder, paprika, 1-1.5 handfuls of pumpkin kernels, 1 medium carrot

Why it’s good: This meal packs a generous amount of protein — 35 to 45 grams — which is important for vegetarians likes Gochnour.

Ginger Cochran, MS, RDN, HFS-ACSM

Breakfast: A hard boiled egg and whole grain toast with raw almond butter and cinnamon.

Why it’s good: Hard boiled eggs are easy to prepare ahead of time. “The cinnamon on the toast also adds a nice little sweetness without using sugar,” says Cochran.

Exactly How Much Protein To Eat At Breakfast To Burn Maximum Fat

Toast eaters, it’s time to change your ways. A new study in the International Journal of Obesity shows that eating tons of protein in the morning—think at least double what you’re eating now—can help you consume 400 fewer calories throughout the day and burn more fat over time.

How much protein are we talking about here? The overweight young adults in the study who experienced the perk ate high-protein breakfasts with 350 calories and 35 g of protein—that’s the protein equivalent of almost 6 eggs—for 12 weeks. Those who ate an average breakfast with about 13 g of protein or skipped the morning meal altogether didn’t fare so well, eating 400 more calories throughout the day while experiencing more hunger and, overall, gaining more body fat.

The likely reason for the high-protein perk? Improved glycemic control, says Heather Leidy, PhD, study author and assistant professor in the department of nutrition and exercise physiology at the University of Missouri. Basically, these people had more stable blood sugar, which contributes to reduced desire to eat and improved body composition.

But do you really need 35 g of protein to reap all those benefits? Fortunately, recent data suggests that a more doable range of 24 to 30 g of protein in the morning will have similar positive effects, says Leidy. Here are 3 delicious—and speedy!—ways to achieve just that.

Omelet in a Mug: 30 g protein
Spray a large mug with cooking spray. Add 2 to 3 whisked eggs; 2 oz sliced deli ham, chopped; 2 Tbsp diced bell pepper; and salt and pepper to taste. Mix well and microwave on high for 1 minute. Stir and break up any large chunks with a fork, then cook again on high until eggs are set, about a minute. Top with a sprinkle of cheese.

Protein-Boosted Overnight Oats: 24 g protein

In a jar with a lid, combine ½ cup rolled oats, ¾ cup milk, 1 scoop whey protein (we like Source Organic Whey Protein Concentrate), and toppings like blueberries, slivered almonds, and cinnamon. Mix well and store in the refrigerator, covered, overnight.

Children who eat breakfast score higher marks

Nutritionists have already shown a link between eating breakfast and staying healthy. Now, a study of 5,000 nine to 11-yearolds by Cardiff University reveals the first authoritative link between eating breakfast and academic performance. The study states that children are twice as likely to score higher than average marks in assessments if they have started the day with a healthy breakfast.

In a report by The Independent, Hannah Littlecott, lead author of the study, says, “While breakfast consumption has been consistently associated with general health outcomes and acute measures of concentration and cognitive function, evidence regarding links to concrete educational outcomes has until now been unclear.”

Professor Chris Bonell, professor of sociology and social police at the University College London Institute of Education, adds: “Many schools throughout the UK now offer their pupils a breakfast.Ensuring that those young people most in need benefit from these schemes.”
As reported by the Medical News Daily, the research further cites growing evidence that break fast items with a lower glycemic index, which release energy steadily throughout the morning, may have a positive effect on cognitive functioning, health, school attendance and academic outcomes The level of educational performance was significantly associated not only with the number of healthy breakfast items consumed, but also with other dietary behaviours, such as the number of sweets, chips and portions of fruit and vegetables eaten throughout the rest of the day. In India, in a recent study on the nation’s breakfast habits conducted by College of Home Science, Nirmala Niketan, Mumbai, with support from Kellogg’s India, only 40% of the 3,600 people surveyed felt that breakfast was the most important meal of the day .

In a sample size of 3,600 subjects in the age groups of 8 to 40 years, the survey conducted within a SEC A and B sample population found that nearly 24% of kids below 12 skip breakfast, and 32% adolescents (of which more higher number of girls than boys are skipping breakfast). The study also found that for 72 % of Indians breakfast is nutritionally inadequate. And the nutrients missed at breakfast are not being compensated for through the consumption of a mid-morning meal or through other meals in the day .

The breakfast for all the people studied is poor for all nutrients except calcium. The calcium intake at 30% of the day’s Recommended Dietary Allowance (RDA) is high due to the consumption of milk at breakfast.

However, there are gross inadequacies in the intakes of iron, fibre and most B group vitamins in breakfast across all age groups.

Protein intake in children was significantly lower than 25% of the RDA. Breakfast skipping is seen more in Mumbai, followed by Delhi and Kolkata. Though there is very little skipping in Chennai, the trend for an inadequate breakfast rather than no breakfast is seen across all age groups.

Breakfast: Is It Still the Most Important Meal of the Day?

We’ve all heard that breakfast is the most important meal of the day. But is it? A pair of recent studies has some questioning this long-held advice.

breakfast foods

Breakfast has been associated with lower body weight in observational studies, a type of study in which researchers simply observe individuals or measure outcomes. However, researchers have yet to prove a cause-and-effect relationship between eating breakfast and shedding pounds.

The two studies that came out in recent months seemed to say eating breakfast did not play a role in weight loss. They surprised many because for so long we all thought that we had to eat breakfast to be healthy and to lose weight.

Despite the two recent studies, I will still tell my patients to eat breakfast daily.

The findings

Let’s look at the studies. In one, researchers at the University of Alabama at Birmingham examined eating habits among nearly 300 participants who researchers split randomly into three groups. One group ate breakfast, one group did not eat breakfast, and members of the third group maintained their current eating habits.

Then the researchers weighed participants after a 16-week period. The researchers found no significant difference in weight loss among the groups.

In the second study, conducted at the University of Bath, researchers randomly assigned 33 lean subjects to either eat or skip breakfast. Six weeks later, the participants’ cholesterol levels, resting metabolic rates and overall blood-sugar levels were unchanged. Nor did they overeat during the day.

The researchers did find, however, that people who skipped breakfast were more likely to be lethargic and less active in the morning. The breakfast-skippers also ate less over the course of the day than did breakfast-eaters, though they also burned fewer calories.

More research needed

So what to make of this research? My reading is that these studies taken together show that you will not gain weight if you skip breakfast. Recall that the conventional wisdom is that if you want to lose weight, you should eat breakfast – it does not concern skipping breakfast. For those who are trying to lose weight, breakfast plays an important role in controlling hunger and maintaining energy throughout the day.

My other observation is that the second study shows that while biomarkers such as cholesterol levels may be unchanged, the breakfast-skippers also burned fewer calories. People trying to lose weight need to rev up their metabolism. So burning fewer calories because you’re skipping breakfast could be a drawback.

The takeaway for me is that if you are happy with your weight, you can choose whether to eat breakfast or skip it. For those who want to lose weight, I recommend a high-protein breakfast such as an egg-white omelet, or non-fat Greek yogurt. This kind of a meal can provide energy to power through your morning and help ward off cravings and binge-eating later in the day.

5 Reasons to Skip Breakfast

Once considered the foundation of any healthy diet, the morning meal may now be negotiable.

The belief that we won’t have our get-up-and-go unless we down our Cheerios has turned the concept of eating upon rising into a die-hard dietary rule. Original research on whether breakfast made an impact on health did find that healthier people ate breakfast. But data, as we know, doesn’t always tell the whole story.

“Lots of people who skip breakfast or practice intermittentfasting are healthy too,” says Dr. John Berardi, co-founder ofPrecision Nutrition. “About 85% of the clients we work with eat breakfast and tend to follow a guideline of eating small frequent meals throughout the day, but that’s largely to help them learn to practice healthier eating habits. If you’re a person who regularly makes good nutritional choices, then eating breakfast is more negotiable.”

In fact, skipping that first meal may lead to some real benefits — from possibly losing a few pounds to increasing your level of anti-aging growth hormone. And don’t worry, your metabolism won’t suffer. Eating small meals throughout the day, starting with breakfast, isn’t necessary to stimulate metabolism, says Berardi, who co-authored an extensive study review on meal frequency for the International Society of Sports Nutrition.

His suggested revise to the dictate: Breakfast is optional. Hard-and-fast rules don’t allow for much mindfulness, anyway — and that’s an integral part of any nutritional approach. So if you love how breakfast gets you going, feel free to stick with that routine, but if you’re not a morning person, there’s no harm in forgoing food first thing.

Here, Berardi suggests 5 reasons to skip breakfast:

1. It’s not required to boost metabolism. The idea that metabolism slows radically in response to not eating certain meals in a single day just isn’t accurate. The amount of calories you’re taking in and the composition of those calories — proteins, carbs, and fats — are really what impact metabolism.

2. It may lead to eating less overall. If you skip breakfast, you can eat fewer, larger meals beginning later in the day, rather than 6 smaller meals throughout the day, which may be less satisfying. This can lower your total caloric intake for the day and may lead to weight loss.

3. There’s a payoff even if you’re an occasional skipper. Intermittent fasting reduces insulin levels, so you can actually increase your insulin sensitivity for better blood sugar management. At the same time, your body will release more growth hormone, which helps to preserve lean tissue and burn fat tissue.

4. It can help lower your total carb intake for the day. Most of us are over-carbed. We eat too many refined carbs, too little protein, and too much fat. So by skipping breakfast it can steer you away from the typical high-carb breakfast foods — toast, oatmeal, cereal, pancakes — that may trigger an insulin response that kicks you out of fat-burning mode.

5. It can help you tune in to your body. You just might feel better sipping water with lemon or a green juice rather than forcing food in the morning. Some people feel nauseous and not ready to eat right when they get up and in that case you’re better off listening to your body’s cues. Ideally, you want to figure out what works best for you.

Breakfast isn’t as important as you’ve been told .

Is breakfast the most important meal of the day? Not according to the latest research.


The importance of breakfast might be one of the longest running myths when it comes to dietary health, because when you actually look into the science behind it, there’s not much evidence to support its lofty status as “the most important meal of the day”. In fact, a spate of new research independently conducted by different universities around the world and published this month in theAmerican Journal of Clinical Nutrition suggests that breakfast has little to no effect on a person’s weight and overall health.

In one of the studies, researchers at the University of Alabama and other institutions in the US gathered almost 300 volunteers who had started dieting before the study. These volunteers were split into three groups and told to either eat breakfast every day, skip breakfast every day, or keep on doing what they were doing. The people who were told to continue what they were doing were already in the habit of consistently eating or skipping breakfast.

Four months later, the volunteers were weighed, and the only gain or loss any of them had experienced since they started the study was half a kilo or so. According to Gretchen Reynolds at the New York Times, “weight in all groups [was] unaffected by whether someone ate breakfast or skipped it”.

A separate study conducted by researchers at the University of Bath in the UK took on 33 slim volunteers and started out by measuring their metabolic rates, cholesterol levels and blood-sugar profiles. They were then split into two groups, and half were told to eat breakfast, and half to skip it. They were given activity monitors to record how active they were in the morning.

Six weeks later, both groups had their body weights, metabolic rates, cholesterol and blood sugar levels measured again and the researchers found that they were about the same as they were at the beginning of the study.

“The one difference was that the breakfast eaters seemed to move around more during the morning; their activity monitors showed that volunteers in this group burned almost 500 calories more in light-intensity movement,” says Reynolds at the New York Times. “But by eating breakfast, they also consumed an additional 500 calories each day. Contrary to popular belief, skipping breakfast had not driven volunteers to wolf down enormous lunches and dinners – but it had made them somewhat more sluggish first thing in the morning.”

“Breakfast may be just another meal,” said one of the team at the University of Alabama, Emily Dhurandhar, because so far there’s been little evidence to suggest that skipping it can lead to any signicant effect on a person’s weight or general health.

Both studies were relatively short-term, and future studies could stand to include more volunteers, but “the slightly unsatisfying takeaway from the new science,” says Reynolds, “would seem to be that if you like breakfast, fine; but if not, don’t sweat it.”

Why You Should Eat Breakfast and the Best Times for the Rest of the Day’s Meals.

Keeping track of what you’re supposed to eat to stay healthy can already be overwhelming, but it turns out that when you eat what can also be important for keeping your weight in control and for warding off chronic disease.

It turns out Mom was right: you should eat breakfast. And if you don’t believe Mom, a growing body of studies shows that a good meal in the morning can help your body prepare for the day to come, and lower your risk of heart diseasediabetesand obesity. But what about the rest of the day’s meals? Here’s what nutrition experts say about the best times to eat and why.


Don’t skip breakfast. Reporting in the American Heart Association journal Circulation, Harvard School of Public Health researchers studied the health outcomes of 26,902 male health professionals ages 45 to 82 over a 16-year period. They discovered that the men who skipped breakfast had a 27% higher risk of heart attack or death from heart disease than those who honored the morning meal. According to the scientists, skipping breakfast may make you hungrier and more likely to eat larger meals, which leads to a surge in blood sugar. Such spikes can pave the way for diabetes, high blood pressure and high cholesterol levels, all risk factors that can snowball into a heart attack.

Pass on the pastry. Eating in the morning — and what you eat — is important for setting your blood-sugar pattern for the rest of the day. “If you eat something that is whole grain and has some fat and protein to it, your blood sugar is going to rise slowly and go down slowly. If you eat something refined, like an overly sweet cinnamon roll, that’s the worst thing you can eat,” says Judy Caplan, a registered dietitian nutritionist for the Academy of Nutrition and Dietetics. “You get an insulin [spike], and [then] your blood sugar drops too low so you get hungry again. That’s why people get into a cycle of overeating junk.”

To ease your body into a more consistent blood-sugar pattern, try some oatmeal, whole-wheat toast with almond butter, or an omelette with spinach and avocado. Caplan’s favorite breakfast is a baked sweet potato with a little bit of cinnamon and a small bit of butter. Who says you have to eat just cereal in the morning?

Fuel up at the right time. In the 1960s, nutritionist Adelle Davis popularized the mantra “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Why? Fueling up makes sense earlier in the day, when your body needs the most calories for energy. That’s why in many European countries, the largest meal of the day occurs in the afternoon. “Ideally, you want to give yourself fuel before you do harder labor,” says Caplan.

If you’re used to eating a smaller meal for lunch and a larger meal later, you can still fill up with a hearty meal that has significantly fewer calories. “A fairly large meal [that] is full of salad and vegetables [is] big in volume but light in calories,” says Caplan.

Don’t overdo it. Calories get burned up no matter when you eat them, so theoretically it’s O.K. to eat after dark. But if you eat a heavy dinner, you’re not as likely to get rid of those calories before you turn in. “What you don’t burn off is more likely to be stored as fat, as you become less active toward the end of the day,” says Tracy Lockwood, a registered dietitian at F-Factor Nutrition. “Eating too close to bedtime increases your blood sugar and insulin, which causes you to have a hard time falling asleep. Therefore, your last meal should be the lightest of the day and should be eaten at least three hours before you go to sleep.”

There’s another reason that late-night eating, after dinner, isn’t a good idea. In most cases, those visits to the fridge involve sweet treats such as ice cream and other desserts that can send blood sugar soaring right before bed. That can lower levels of the hormone melatonin, which is supposed to help you feel tired and relaxed, so waning levels can make it harder to fall asleep. “A boost of energy coming from your dinner, which may have consisted of pasta, rice or bread, can act as a short-lived stimulant, causing you to feel more awake immediately after a meal,” says Lockwood. “Also, it is not recommended to lie down immediately after a meal, especially a big one, since it increases your chance for acid reflux.”

Keep it light. “If you go to Europe and places where there is not as much obesity as the rest of the world, people eat very late and they’re not necessarily overweight. That’s because they are walking everywhere and they are typically not eating a huge and heavy meal,” says Caplan. “Instead, it may be avocado and toast with a side of soup.”





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