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Why You Should Never Skip Breakfast – Even on Busy Mornings

September 26, 2025

Mornings are busy. Between getting ready, rushing out the door, or juggling kids and emails, breakfast is sometimes the first thing to go.

But here’s the catch: skipping it could be doing more harm than you realize.

“Breakfast really does live up to its reputation as the most important meal of the day,” says Jamie Allers, RD, with Hartford HealthCare’s Digestive Health Institute. “It sets the tone for your metabolism, your energy and how you eat the rest of the day.”

Here’s why you might want to think twice before you skip breakfast.

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1. It fuels your body and brain.

Your body doesn’t always get into gear as soon as you roll out of bed – it needs fuel to wake up. After a night of fasting, your energy reserves are at their lowest.

“Breakfast replenishes glucose, which your brain and muscles rely on,” says Allers. “That’s why people often feel sluggish or unfocused if they skip it.”

If you tend to wake up and run out the door, try prepping food the night before to take the stress out of your morning.

2. It helps control cravings later.

Ever notice you’re hungrier — and more likely to reach for something unhealthy — when you don’t eat breakfast?

“When you skip breakfast, your body tries to make up for it later in the day. This often means overeating or craving less healthy foods,” says Allers.

Instead of waiting until lunch, aim to eat something within two hours of waking up to keep your hunger in check.

3. It supports weight management.

People who eat breakfast regularly tend to make healthier choices overall. A balanced morning meal sets the tone for the day, leading to better portion control and less unhealthy snacking.

“Studies show breakfast eaters often have lower rates of obesity and metabolic disease,” notes Allers. “It’s not magic — it’s that they’re less likely to binge or snack on processed foods later.”

If weight management is your goal, keep your breakfast balanced. A good mix of protein, fiber and healthy fats will keep you fuller longer.

4. It boosts your metabolism.

Think of breakfast as the spark that lights your metabolic fire. After hours of rest, your body needs that signal to start burning energy efficiently.

“Eating in the morning helps regulate your insulin and kickstart your metabolism,” Allers says. “Skipping it can lead to blood sugar fluctuations that leave you tired and irritable.”

If you find that your sluggish mid-morning, make sure you’re including protein and complex carbs in your breakfast for sustained energy.

5. It can even help your heart.

Long-term, skipping breakfast has been linked to higher risks of high blood pressure, high cholesterol and heart disease.

“Eating a balanced breakfast is one of those simple habits that pays dividends for your health,” says Allers.

For a heart-healthy breakfast, focus on fiber and healthy fat that will support healthy cholesterol and blood pressure.

5 breakfast ideas in under 5 minutes.

Do your mornings feel too hectic to put breakfast together?

Here are five simple, healthy breakfasts you can throw together in minutes:

Greek yogurt with fruit and nuts. Top a cup of yogurt with berries and a sprinkle of almonds for protein, fiber and healthy fat.
Overnight oats. Prep the night before with oats, milk (or non-dairy alternative), and fruit — ready to grab from the fridge.
Whole grain toast with nut butter and banana. Quick, filling and packed with potassium and protein.
Smoothie. Blend frozen fruit, spinach, and milk or yogurt for a nutrient boost you can sip in the car.
Hard-boiled eggs with whole fruit. Cook eggs ahead of time, then pair with an apple or pear for a balanced grab-and-go meal.

Here’s the bottom line.

Put the griddle aside – breakfast doesn’t have to be complicated. It’s just about having something nourishing to start your day right.

“A piece of fruit with yogurt, oatmeal with nuts, or even a slice of whole grain toast with peanut butter can make a difference,” suggests Allers. “The key is choosing something balanced, with protein, fiber and healthy fats.”

So before you rush out the door tomorrow, grab something small. You’ll be glad you did.