JAKARTA - Breakfast is a meal that is often missed for various reasons, ranging from not feeling hungry after waking up, to busy activities, to the desire to lose weight. In fact, breakfast is the first meal after the body has fasted all night.
If done occasionally, skipping breakfast does not necessarily immediately have a certain impact. However, this habit can continuously make the body lose the opportunity to get the nutrients it needs.
"Skipping breakfast is not just about feeling hungry. It also means missing the opportunity to effectively provide the nutrients the body and mind need," said Claire Rifkin M.S., RDN, quoted from the Eating Well page.
One of the effects is that the body is more easily tired and difficult to concentrate. After not getting food for hours, blood sugar levels are at a lower level.
"When you wake up in the morning, your blood sugar levels will be lower. If you stay in that condition for a long time, you may experience fatigue or brain fog," said Marcie Vaske, M.S., LN, CNS.
Breakfast containing nutritious carbohydrates, protein, and healthy fats can help meet energy needs. The choice can be whole wheat bread, oatmeal, fruit, eggs, avocados, or grains.
Skipping breakfast can also affect mood. This condition is related to changes in cortisol levels, which is a hormone related to the body's response to stress.
"Cortisol greatly affects mood, stress response, and how you respond to daily tasks and situations. In general, cortisol levels are higher when you wake up and decrease as the day progresses. Eating breakfast in the morning can help manage cortisol levels and stress, as well as provide a mental boost for the day," said Laura Purdy, M.D., M.B.A., certified family medicine specialist.
In the long run, an irregular diet can also affect overall health. Several studies have linked the habit of skipping breakfast with poor heart health, higher LDL cholesterol levels, and the risk of various metabolic problems. However, the relationship is also influenced by overall diet and lifestyle.
"A study from the American Heart Association discusses many studies on the habit of skipping breakfast and its impact on heart health and other conditions. Although research is not completely clear about the impact of chronic diseases caused by many factors, it seems that people who eat breakfast and have regular meal times have a better heart health profile than those who don't," said Maggie Berghoff.
"The most important thing is the mindset and attention to the type of food you consume, getting quality nutrition in your diet, and consistently living a healthy lifestyle," he added.
Skipping breakfast is not always an effective strategy for losing weight. The accumulated hunger can make a person more easily consume excessive food or choose foods high in sugar and calories in the afternoon or evening.
"Many people who skip breakfast experience stronger cravings later in the day because the body tries to catch up on nutrients that may have been missed," said Melissa Mitri, M.S., RD.
Breakfast with enough protein can help keep you full and support a more regular eating pattern.
"A balanced breakfast is a stable foundation to maintain the regularity of appetite and consistency of healthy eating patterns throughout the day," said Rifkin.
However, weight is not only determined by breakfast habits. Overall eating patterns, physical activity, sleep quality, and health conditions also play an important role.
Tips to Make Breakfast HealthierBreakfast does not have to be in large portions. The most important thing is to meet nutritional needs by combining protein, fiber, and healthy fats.
"A good breakfast has three main components, namely fat, fiber, and protein. This combination is the secret to providing energy while helping to keep blood sugar levels stable. A simple example is whole wheat toast with avocado and eggs. Avocado provides good fat, whole wheat bread is a source of fiber, while eggs provide protein," explained Rifkin.
For those who are not used to breakfast, this habit can be started slowly with a small portion.
"I suggest starting slowly so that the body gets used to getting food in the morning. Starting with something that is similar to a snack is usually a good first step. In the end, the body will start to give signals of hunger in the morning so that you are easier to not miss breakfast," said Alyssa Pacheco, RD.
Simple choices such as yogurt with fruit and chia seeds can also be a practical menu.
"Yogurt with fruit and chia seeds is one example of a simple breakfast that provides many nutrients to start the day well," said Pacheco.
Not everyone has the same eating needs and habits. However, if you often skip breakfast, make sure that your energy and nutritional needs are still met through a balanced diet throughout the day. Listening to the signals of hunger and fullness and maintaining a healthy lifestyle overall are equally important.
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