Benefits of Breakfast. Your Student Life for the Week of 3/21/21

March 21, 2021

Do you ever skip breakfast in hopes of losing weight or simply because you don’t have time to eat in the morning? Research shows that skipping breakfast can actually lead you to overeat later in the day as you may snack more and eat more at night. Studies also show that those who skip breakfast tend to gain more weight, have higher BMIs (Body Mass Index), and have an increased risk for obesity. There’s even a link between skipping breakfast and a decrease in cognitive performance and problem solving.

Providing our body with fuel in the morning can make it easier for us to eat well later in the day with research showing people who eat breakfast getting more vitamins and minerals. Eating breakfast has also proven to boost metabolism, improve mood, concentration, and energy, and help keep blood sugar levels stable throughout the day. Additionally, research shows that students who eat breakfast have higher academic achievement!

A healthy breakfast consists of a mix of macros (protein, carbohydrate, fat) with three or more food groups, including one protein or dairy source and one fruit or vegetable. This mix of foods can help meet our nutrient needs and keep us full longer.

Grab-and-Go Ideas

·       Protein shake or bar, fruit with nuts or nut butter

·       Nut-based bar (i.e. KIND), hard-boiled egg, fruit

·       Greek yogurt or cottage cheese, fruit, nuts


Easy Breakfast Ideas

·       English muffin with egg and cheese, fruit

·       Smoothie with fruit, milk, protein powder, nut butter

·       ½ bagel with nut butter and banana slices, greek yogurt or cottage cheese

·       Omelet with cheese and veggies (i.e. bell peppers, mushrooms, tomatoes, onion, spinach/kale), whole grain toast

·       Whole grain toast with avocado and egg

·       Oatmeal (or overnight oats) made with milk, protein powder, nuts or nut butter, fruit

·       Egg muffins with cheese and veggies (i.e. spinach, onion, bell pepper), fruit or whole grain toast


Additional Resources

·       Breakfast handout

·       Breakfast fans gain less weight over time

·       Skipping breakfast can lead to obesity

·       Build breakfast with protein and fiber

·       The science behind breakfast

·       Breakfast can promote weight loss and other benefits

·       Benefits of breakfast

·       Health and Academic Achievement

·       Associations between Dietary Intake and Academic Achievement in College Students: A Systematic Review


Kera Cashman, Medical Dietetics Intern

Student Wellness Center
Office of Student Life