Chances are you’ve heard the phrase that breakfast is the most important meal of the day. Or perhaps the adage “eat breakfast like a king, lunch like a prince and dinner like a pauper” sounds familiar?

However, over the past few years there has been some pushback to the idea of kickstarting each day with a hearty meal, whether from people who never eat it while maintaining their svelte physique, or a growing interest in fasting regimes.

Perhaps it’s time to take a closer look at what science has to say about “breaking the fast”.

What does the science about breakfast show?

While sitting down to a bowl of whole grains or eggs and vegies each morning is often associated with starting the day right, the science is not as convincing.

While there is an association between eating breakfast and a range of positive health behaviours, there are few well-designed intervention trials that have compared the effect of a nutritionally balanced breakfast on key outcome variables including energy levels, work and school performance and long-term health outcomes.

What we do know is that there is an association between eating breakfast and having a lower body weight and a better overall intake of key nutrients including dietary fibre. One analysis of close to 10,000 Australians published in the journal Nutrients found that 12 per cent of adults routinely skipped breakfast, and breakfast skippers were more likely to be male. Breakfast skippers were also more likely to be overweight, consumed less whole grains and fresh fruits and vegetables, and had the highest overall intake of discretionary or “junk” foods through the day. This data suggests that breakfast appears to have significant influence over what we eat through the rest of the day.

What about fasting?

The growing interest in intermittent fasting regimes has put a lot of pressure on the breakfast aisle, with fasting fans happy to skip their bowl of cereal with the goal of “prolonging the fast”. While there is evidence to show that ensuring an overnight fast of at least 12 hours has a number of metabolic benefits, including reduced levels of inflammation in the body and better blood glucose control, this effect is not necessarily compounded the longer the fast is. In fact, metabolically delaying the first meal of the day in a way that shifts overall calorie intake towards the second half of the day is associated with weight gain over time. While a decent overnight fast is indeed encouraged, this does not mean a breakfast at lunchtime is ideal either.

The breakfast reality

What is probably not inferred from research studies is that the way many of us typically enjoy our first meal of the day is vastly different to what dietitians might suggest, for example, a small bowl of whole grains and fresh fruit, or a couple of protein-rich eggs with brightly coloured vegetables. Rather, somewhere along the way in our busy lives, breakfast has commonly become a milky takeaway coffee, often with cafe foods such as banana bread, muffins, pastries and extra-large slices of sourdough. Or, solid food skipped entirely in favour of large, milky coffees that steal our appetite without providing the key nutrient mix that a balanced breakfast meal does.

The dinner factor

Another less frequently considered factor affecting breakfast is that typically the evening meal is consumed much later than it was 50 years ago. It is not uncommon for dinner to now be as late as 8-9pm, which, if followed by sweet treats or snacks, can mean we barely have eight hours without food overnight, as opposed to the ideal 12-hour fast. This means that many of us do not wake up hungry, then grab a quick coffee for a caffeine hit before starting the day. This is turn shifts our calorie intake towards the second half of the day, missing the natural boost in metabolism that comes courtesy of our circadian rhythm.

What are the nutritional benefits of breakfast?

Nutritionally there are a number of benefits associated with refuelling after an eight- or 12-hour overnight fast. Firstly, eating a meal early in the day gives the metabolism a boost. Breakfast foods, and especially wholegrain cereals such as oats and bread, offer a significant proportion of our daily intake of dietary fibre, whole grains and B group vitamins. These nutrients play key roles in digestive health and energy metabolism. Furthermore, a protein-rich breakfast, which is especially high in the amino acid leucine have been shown to help control glucose and insulin levels, supporting appetite and weight management.

So, how do I know if I need breakfast?

Ultimately, every person is different, with differing energy requirements, metabolic needs and dietary goals. But if you wake up and are hungry an hour or two after waking, you are best to eat a nutritious, satisfying meal that will fuel you for several hours – coffee is not a meal.

What if I have never eaten breakfast?

If you have never been a breakfast person or want to fast until lunchtime, it’s not compulsory to have breakfast. But if you are overweight, eat poorly for the rest of the day after fasting or are still including milk-based coffee as part of the fast, you are probably better to add in a small, protein-rich meal 10-12 hours after your last meal. This will reap the nutritional and metabolic benefits associated with eating more calories in the first half of the day.

Getting your breakfast balance right

1. Start with good quality carbs

Unless you are specifically following a low-carb or keto program, adding some wholegrain low-GI carbs to your breakfast mix is the best way to help replenish your body after the overnight fast, and ensure your brain and muscles have all the energy they need to be at their best. If cereal is your thing, look out for low-sugar granola options or oats. Fresh fruit is a great option and there is a growing number of lower-carb breads in supermarkets that combine wholegrain goodness will fewer carbs than in white breads and wraps.

2. Focus on protein

One of the most powerful things you can do to ensure your breakfast keeps you full for several hours is make sure you include 20 grams of good quality protein in your breakfast mix. A couple of eggs, a serve of Greek protein yoghurt, smoked salmon or high-protein breads are all easy ways to boost the protein content of your breakfast.

3. Add some vegies

Few of us get the recommended number of serves of vegetables each day, and breakfast can easily contribute a couple of serves. Think sliced tomato on toast, grated vegies added to egg dishes, or vegies blended into juices and smoothies for an extra fibre and vitamin boost.

4. Don’t forget the good fats

Good fats that come from a range of foods including olive oil, avocado, nuts, seeds and peanut butter not only offer a range of key nutrients, but adding some good fat to a meal helps ensure you will be kept fuller for longer after eating. Avocado works well with toast and smoothies, as do nuts and seeds. Aim to add at least one serve of good fat to your favourite go to breakfast of choice.

What are some of the best breakfast options?

Greek yoghurt

Fruit yoghurt offers some protein and calcium, but it can also offer 20-30 grams of sugars and less than half the protein of a couple of eggs. If you love your yoghurt, the best option is a Greek yoghurt, in particular the ones that contain no added sugar and clock in at almost 20 grams of protein in a single serve.

Eggs

Whether you enjoy them hard-boiled, poached with a slice or two of wholegrain toast or in an omelette, it is the 16-plus grams of protein found in a couple of eggs along with more than 20 other key nutrients that truly make them a superfood. When it comes to weight loss, it is known that consuming 20 grams of high-quality protein helps to control insulin levels, the hormone that controls fat metabolism in the body. This is just one of the reasons eggs for breakfast are so closely linked to weight control.

Breakfast wrap

Many of the breakfasts we pick up on the run are much higher in carbohydrates than they are protein – think muffins, banana bread, smoothies. On the other hand, a small wholegrain wrap filled with smoked salmon, lean turkey or ham or cottage cheese is a perfect mix of carbs and proteins. You can even add in some salad for extra fibre and bulk. A breakfast wrap is also an option you can prepare the night before and enjoy on the way to work.

Protein smoothie

Smoothies can be a great breakfast options as long as you get the right mix of ingredients to avoid a complete calorie overload. Start with some fruit and vegetables, add your favourite milk and then remember that you need one other high-protein ingredient to make it a balanced meal – think Greek yoghurt or protein powder.

Baked beans

Often forgotten, the humble baked bean is a nutrient powerhouse and contains a near perfect mix of carbs and proteins in a single serve. Eat them out of the tin; make your own at home, or team a small can with some wholegrain bread and cheese for a yummy, protein and fibre-rich breakfast jaffle.

What about the coffee?

Our love of the latte and flat white has significantly affected the make-up of our breakfast. A regular milk-based coffee contains a similar number of calories as a slice of toast, and while the milk can be a nutritious addition, the growth of sweet plant-based milks commonly used by baristas can mean an added hit of sugar with the morning brew.

Replacing food in the morning with a milk coffee means you run the risk of delaying your morning hunger, so you do not feel hungry until mid- to late-morning, when we are more likely to grab a sweet snack to take us through until lunchtime. Or, adding a large coffee to your regular breakfast can easily blow out your breakfast calories.

So if you love your morning brew – remember a milk coffee is equal to a slice of toast – adjust your breakfast portions accordingly. Opt for small coffees and ask for unsweetened plant-based milks if they are your preference. Black coffee and piccolos are also relatively low in calories.