Why Breakfast Really is the Most Important Meal of the Day

Your mom always told you growing up that breakfast was the most important meal of the day.  I am here to tell she was right as usual. Always listen to your mom! When we go to bed, we are breaking down the previous day’s food while we sleep.  When we wake up, we need to replenish our bodies.

I always want you to listen to your hunger signals first and foremost, but you should aim to consume a balanced breakfast within an hour to an hour and a half of waking up.  The typical American breakfast might include cereal, waffles, pancakes, muffins, or bagels which are mostly carbohydrates.  Let’s try to make sure we have protein and healthy fat for a balanced meal.

If you are someone who skips breakfast, you might not be hungry in the morning.  Try incorporating a small breakfast and you will start to recognize hunger signals in the morning as your body gets used to being properly nourished in the morning.

Why is breakfast important?

·         It keeps us from potentially overeating at lunch or dinner.

·         A balanced breakfast will regulate your blood sugar from the beginning of the day which helps us burn fat more efficiently and jump starts that metabolism.

·         It also gives us energy  and mental clarity to be more productive at work.

Don’t use not having time to incorporate a healthy breakfast in the morning as an excuse.  I recommend making breakfast ahead of time, so you never have an excuse not to eat breakfast.

Here is a recipe that you can make ahead of time for breakfast to feed your whole family:

Egg Vegetable Casserole


18 eggs

Splash of milk

Salt and pepper to taste

Italian seasoning

Olive oil

1/2 red pepper, diced

1/2 yellow pepper, diced

1/2 red onion, diced

1 cup of fresh spinach, chopped

3 Roma tomatoes, diced

1 cup mozzarella cheese, shredded

Parmesan cheese, shredded


1. In a large bowl, whisk together the 18 eggs. Add a splash of milk. Add salt and pepper to taste. Add 1-2 tsp Italian seasoning.

2. In a large skillet, sauté the peppers and onion in a little bit of olive oil.

3. Add in the spinach for a minute or two.

4. Pour the eggs in a greased 9 by 13 Pyrex dish. Add in the sautéed veggies and tomatoes. Stir everything in the pan.

5. Stir in mozzarella cheese. Make sure everything is distributed evenly.

6. Bake in a 350 degree oven for about 35-40 minutes or until the eggs are set and golden.

7. Sprinkle the casserole with Parmesan cheese if you wish.


I challenge everyone to eat a healthy breakfast this week! Let me know if you have any questions at all.


Staci Tobolowsky, MCN, RD/LD