Breakfast: The Most Important Meal of the Day



Yes, Virginia, breakfast really is the most important meal of the day.

“A healthy breakfast refuels your body and gives you vigor to start to the day,” says Kevin Borst, D.O., an endocrinologist at Lakewood Hospital Diabetes and Endocrine Center. “It gives you a mental advantage. The right breakfast foods help you concentrate, provide strength and endurance, and even help maintain a healthy weight.”

Many people skip breakfast because they are rushing off to school or work, or think that skipping breakfast will help them lose weight. “This is not a good practice,” says Dr. Borst. “Without breakfast, you’re more susceptible to cravings and less likely to make healthy eating choices throughout the day.”

Fortunately, a healthy breakfast can easily be incorporated into a busy lifestyle and be a part of a sensible weight-loss program. Make a habit of getting up a little earlier or preparing a nutritious breakfast the night before.

“You can easily make the transition to eating breakfast by starting out with a nutritious bowl of oatmeal or toast,” says Dr. Borst. “Your metabolism will improve as your body gets used to the food that you are providing.”

Other ideas include preparing pancake mixes or precooking low-fat sausages the night before, or preparing simple breakfasts – such as scrambled eggs, or cold or hot cereals – in the morning.

“Ideally, a healthy breakfast meal includes fruits, vegetables, whole grains, low- or non-fat dairy, and lean protein,” says Dr. Borst.

Specific examples include:

• Fresh fruits and vegetables, including 100-percent juice beverages without added sugar.
• Whole grains, such as whole-grain rolls or bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers or Melba toast.
• Low-fat dairy, including skim milk, low-fat yogurt, cottage cheese and other low-fat natural cheeses.
• Lean protein, such as hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.


“A nutritious breakfast has protein and carbohydrates. It also can have a little fat,” says Dr. Borst. “Unlike the sugar-low crash after having coffee and a pastry, protein keeps you alert and it stays with you. Unfortunately, many people choose sugary cereals or pastries that provide empty calories over whole grains and fiber.”

Adding lean protein, such as eggs, helps to keep you feeling full until lunchtime. Studies show that people who eat eggs at breakfast feel more satisfied and consumed fewer calories throughout the day. “Limit yourself to only three egg yolks per week, but you can have as many egg whites or egg substitutes as you like,” says Dr. Borst.

“A healthy and nutritious breakfast provides lifelong health benefits,” he says. “Your body’s fat-burning processes are most active in the morning, so eating a healthy breakfast will boost your metabolism to burn fat and calories, and give your body an energy boost to start off the day.”



For more information on the Lakewood Hospital Diabetes and Endocrine Center, located at 14601 Detroit Avenue, suite 540, or to make an appointment with Dr. Borst, call 216.529.5300.

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