Breakfast & Metabolism: What is in Your First Meal of the Day?

Research continues to suggest that eating breakfast can help support better energy, blood sugar control, and appetite throughout the day, mainly when the meal includes protein and fiber.

What the Research Suggests

Science reviews from the Academy of Nutrition & Dietetics (AND) and multiple clinical studies suggest that a balanced breakfast can:

• Support steadier blood sugar

• Reduce overeating later in the day

• Improve focus and morning energy

• Help regulate appetite and cravings

Skipping breakfast doesn’t “slow your metabolism,” but it can make it harder to manage hunger and make wise food choices later.

Why This Matters for You

These findings help you:

• Start your day with more stable energy

• Feel in control of cravings

• Avoid the mid-morning crash

A Simple Awareness Moment

Choose one morning this week to eat a “Protein + Fiber Breakfast” - like Greek yogurt + fruit, eggs + veggies, or oatmeal + nuts. This one swap can help balance your morning blood sugar and keep you full longer.

Food for Thought

If your first meal could shape the rest of your day… what would you choose to eat tomorrow morning?