skip page navigationOregon State University

« | »

The importance of breakfast

Posted January 18th, 2012 by UHDS News

As college students, life is sometimes a little rushed, often un-predictable, and usually stressful. During times of uncertainty one thing is for sure, we need to eat. We need to nourish, refuel, and replenish our bodies and minds in order to tackle life as college students. When schedules get a little crazy eating is sometimes overlooked or pushed to the side. Remember when your parents would say, “breakfast is the most important meal of the day?” Well if you do, there is substantial research that provides evidence that this saying is accurate when it comes to health, weight maintenance, and cognitive function.
Upon awaking after a night of sleeping there is a physiological need to replenish the body’s energy or blood sugar stores. By consuming breakfast the body is able to replenish its diminished stores, as a result, providing it with energy. But when breakfast is skipped your body cannot replenish itself and may try to get energy elsewhere such as your muscles. As some of you know from experience which I can attest to as well, having a reduction in energy may lead to decreased ability to think and remember clearly and energy to engage in physical activity.
Researchers suggest that when breakfast is skipped there is a tendency to overeat later in the day or consume an unhealthy snack. Studies have gathered a correlation between breakfast skippers and their body mass index (BMI), an indicator of body fat, being higher than those who consume breakfast. In other words, if you are trying to maintain or loss weight skipping breakfast is not a healthy solution. By eating more frequent meals it can assist the body’s ability to utilize energy and lower BMI. No one enjoys that rollercoaster feeling of high and low energy spurts; keep your energy levels coasting by eating 3-5 small meals throughout the day.
There is a slight catch, not all breakfast foods are made equal, and the type of breakfast can have a difference on the overall quality of the diet. Choosing a carbohydrate dense, moderate-high fiber food such as a ready-to-eat breakfast cereal or cooked cereals (like oatmeal, cream of wheat, or grits) paired with fruit is a great way to keep you satiated and full longer. Fiber is a beneficial part of a healthy diet that may prevent the development of certain diseases and keep things moving smoothly. It is recommended that women get 28 grams and men get 35 grams of fiber a day. Look for cereals that have at least 3 grams of fiber per serving and less than 5 grams of sugar per serving such as cheerios, raisin brain, and shredded wheat-originals. In addition to cold and cooked cereals some great breakfast foods include:

  • Low fat yogurt with fruit or granola (check the label and look for low fat, low sugar varieties)
  • String cheese and crackers
  • Pancake or waffle with peanut butter
  • Whole wheat bagel with fruit spread or nut/seed butters
  • Veggie omelet (the more veggies the better)
  • English muffin with a poached egg
  • Made to order breakfast burritos at Arnold and McNary (choose ham + lots of veggies)

All these foods can be found at any of the campus dining centers. With the start of the new year make it a priority to eat breakfast. You are not only energizing yourself but you are creating a positive health behavior for life. Refresh, refuel, and BeWell.

By Natasha Luff, Dietetic Intern, OSU

Works Cited

1. Breaking the Fast; The Timing and The Contents of Breakfast Make it Perhaps the Most Important Meal of the Day. (2011). Harvard Health Letter. Retrieved from
2. Cho, S., Dietrich, M., Brown, C., Clark, C., et al (2003). The Effect of Breakfast Type on Total Daily Energy Intake and Body Mass Index: Results from the Third National Health and Nutrition Examination Survey(NHANES III). J Am Coll Nutr (22.4) 296-302.
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010
4. Healthy breakfast: Quick, flexible options to grab at home. (2011). Nutrition and Healthy Eating. Retrieved from Mayo Clinic Online

Print Friendly, PDF & Email
Be Sociable, Share!

Tags: , , ,

98 Responses to “The importance of breakfast”

  1. Lavonne Says:

    Magnificent goods from you, man. I have understand your stuff previous to and that you are just extremely superb. I really like what you’ve acquired here, definitely like what that you are saying and the way in which you say it. You make it enjoyable and you nonetheless care for to maintain it sensible. I can not wait to read a lot more from you. This is truly a wonderful web web site.

  2. Irma Fabionar Says:

    thank you for discussing this particular wonderful data. We will be positive that could stick it to be able to first-rate utilize, it’s just not daily i see your blog post similar to yours with this particular form of material and likewise i incorporate to present your needs my personal value which is why

  3. alcohol poisoning Says:

    I am just writing to let you know what a brilliant experience our child gained checking the blog. She mastered a lot of things, including what it is like to possess an incredible teaching spirit to have folks smoothly comprehend specific complex issues. You truly exceeded my expectations. Many thanks for presenting those good, safe, educational and even fun tips about that topic to Sandra.

  4. how to lose weight fast Says:

    I simply would not keep your web site prior to suggesting i always in fact liked the normal information and facts anyone provide for your guests? Can be just going to be back again generally in order to take a look at cross-check new articles

  5. Cordell Mugg Says:

    Hey – weblog agradable, simplemente mirando a su alrededor algunos blogs, parece una plataforma bastante agradable que está utilizando. Actualmente estoy usando WordPress para un par de de mis sitios web, sino que buscan alterar uno de ellos a una plataforma similar a la suya como una prueba. Algo en particular que te gustaría sugerir al respecto?

  6. Melanie Wollenburg Says:

    Great information. Lucky me I found your website by chance (stumbleupon). I have saved it for later!

  7. fat loss factor review Says:

    i think your site is very good and thanks for share so attractive

  8. Ike Brauning Says:

    Hey guys, im very interested in your post.. great job

  9. 授乳服ワンピース Says:


    The importance of breakfast » Experience of a Lifetime…

  10. 倖田來未 amazon Says:

    倖田來未 amazon…

    The importance of breakfast » Experience of a Lifetime…

  11. ブログ Says:


    The importance of breakfast » Experience of a Lifetime…

  12. 当方 Says:


    The importance of breakfast » Experience of a Lifetime…

  13. bed bath and beyond Says:

    bed bath and beyond…

    The importance of breakfast » Experience of a Lifetime…

  14. Says:…

    The importance of breakfast » Experience of a Lifetime…

  15. Says:…

    The importance of breakfast » Experience of a Lifetime…

  16. browse around this website Says:

    browse around this website…

    The importance of breakfast » Experience of a Lifetime…

  17. Aden T. Says:

    Back in university I skipped breakfast all the time, and I could feel the effects it had on me fast. Once I started eating a good meal in the morning, it made my days a lot better. Thanks for the post!

  18. Jocelyn Killam Says:

    So true. Every time I rush out of the house without eating a healthy breakfast I find myself eating way too much of the wrong things for the rest of the day.

  19. kapitanluffy Says:

    is that you on the photo? Oh I just remembered, I skipped breakfast this morning.

  20. Riyan Putra Says:

    I agree. Breakfast is very important for your health long term. I always have breakfast every morning before the activity. It makes me feel more prepared if I have to think hard, work, traffic jams on the road, walking and doing nothing all day. Breakfast is not necessarily the main meals but enough with nutritious snacks.

  21. danau toba Says:

    My family and has a habit of healthy breakfast each morning. Even if waking up late and rush off to college, I had brought some breakfast to eat on the bus.

  22. newsamed Says:

    skipped breakfast all the time, and I could feel the effects it had on me fast. Once I started eating a good meal in the morning, it made my days a lot better. Thanks for the post!

  23. Fitra Sehat Says:

    I be not just be website before recommending I always liked of information and evidence that normal people to give them to your subscribers? May only be a general return, to look at counterproductivecheck for the new item

  24. kangfitra keren Says:

    Absolutely . Every time I rushed out of the house without a meal a healthy breakfast I found myself eating too many things go wrong during the the remaining days.

  25. Zaki Hidup Sehat Says:

    Oh my Good, fabulous weblog structure! How long did you been a blogging for? You create a blog look is easy. The whole view of your the site is fantastic, let alone the content!

  26. Esabella Ava Says:

    Very important subject matter , the breakfast is the first energy potion for our body, do not pass up .

  27. James Says:

    Hi Natasha – great information. Thanks for sharing. I actually didn’t know this. I will start eating healthy breakfast again.
    BR James

  28. Info Lowongan Kerja Terbaru Says:

    Thanks for sharing , this information is very helpful to me.

  29. lowongan kerja terbaru Says:

    I like looking through an article that will make men and women think.

    Also, many thanks for allowing me to comment!

  30. 2captcha Says:

    Nice answer back in return of this matter with real arguments and explaining everything about that.

  31. Real Estate Pakistan Says:

    Your post is very amazing for me due to an awesome elaboration. Thanks for sharing such a nice stuff.

  32. rx farmacia cialis Says:

    Rimedi online sicuro cialis levitra rx farmacia italia sicura disfunzione consigli erettile

  33. خرید کریو Says:

    Thank you for nice information that directly determined in getting unexplored concepts. The best possibility to make up rates is cheaper quotes comparison process that provides the cheapest offers on renters insurance policy against high insurers located in USA.

  34. نقد و بررسی دوربین Says:

    نقد و بررسی دوربین عکاسی
    بهترین مقالات عکاسی
    عکاسی دیجیتال

  35. خرید کریو Says:

    Thank you for nice information that directly determined in getting unexplored concepts. it is very good.

  36. agario unblocked Says:

    While some studios simply included a name and address, or perhaps the processes they offered or their pricing structure, some u

  37. agario private server Says:

    now easy and convenient.
    To play Agario click on the link above the comment.
    Playing Agario is now easy Site:
    We have just opened agarprivateseorg agari

  38. agario games Says:

    There’s been a lot of debate around this controversial mod, with many players declaring it as cheating. The zoom in/out function of the mod allows players to survey a larger part of the map around them. This enables them to judge exactly where the more densely packed areas of pellets are while also allowing them to steer clear of large enemies. The mod is applied simply to the click wheel of the mouse and can be used to gain an advantage over surrounding players.

  39. Unblocked agario Says:

    agargold, agar gold, agario, agar io,, agario pvp, agario pvp server, agario private server, agario server, agario unblocked, play agario, agario play

  40. fancy text Says:

    ഒരു അജോറിയാ വിളിപ്പേര് സൃഷ്ടിക്കാൻ ഫാൻസി ടെക്സ്റ്റ് ലിങ്ക് ക്ലിക്ക് ചെയ്യുക.

  41. Schiro Ackermann Says:

    It got me when you said that people who usually skip breakfast have the tendency to overeat later in the day or engage themselves in unhealthy snack eating. I didn’t know that, but then again, I do realize that I have been snacking on junk food because of it. I will be sure to eat breakfast from now on. If I do not have the time to prepare one, I will drop by at a breakfast diner on my way to work. Thanks!

  42. Play Agario Says:

    hy not fight this war without weapons?
    And I want it and I wanted it bad
    But there were so many red flags
    Now another one bites the dust
    And let’s be clear, I trust no one
    You did not break me
    I’m still fighting for peace
    Well I’ve got thick ski

  43. خرید فیلتر شکن Says:

    Thanks for the marvelous posting! I definitely enjoyed reading it, you are a great author.I will make sure to bookmark your blog and will often come back at some point. I want to encourage you to ultimately continue your great posts, have a nice evening!

  44. agario unblocked Says:

    thank you agario unblocked play ! Thanks for the marvelous posting! I definitely enjoyed reading it, you are a great author.I will make sure to bookmark your blog and will often come back at some point.

  45. agario play Says:

    Thanks for the marvelous posting! agario play game?

  46. agario Says:

    play agario united states server

  47. agario Says:


  48. agario private server Says:

    very nıce

Leave a Reply