Natasha Bhuyan, M.D., a board-certified family physician at Amazon One Medical in Phoenix, Ariz., and One Medical’s national medical director and vice president of in-office care, shares her thoughts on the importance of eating a healthy breakfast as often as possible.
Natasha Bhuyan, M.D.
National Medical Director and Vice President of In-Office Care, Amazon One Medical
How does eating (or skipping) breakfast impact energy levels and focus throughout the day for both children and adults?
Breakfast is an important meal for everyone, but especially for children. Studies show that eating breakfast before school helps children with tasks that require attention and memory. Students can even perform better on reading and math tests. Overall, skipping breakfast can actually result in poor academic performance. For adults, there is a smaller but important benefit for memory throughout the day when eating breakfast.
What are some of the short- and long-term health effects associated with regularly missing breakfast?
This is a bit more complex. In the short-term, eating a healthy breakfast can help moderate glucose throughout the day. Meanwhile, skipping breakfast can result in spikes of blood sugar after meals like lunch. This is likely because people are hungry and reaching for more carbohydrates. The longer-term impact is more nuanced. Some studies show an increased risk of heart disease or even diabetes for people who regularly skip breakfast. But there are other studies that indicate it’s more driven by BMI. In fact, some smaller emerging studies indicate that skipping breakfast can help with weight loss, especially if someone is doing consistent intermittent fasting.
Are there certain nutrients or types of foods you recommend prioritizing in the morning to support sustained energy and overall health?
The quality of what you eat for breakfast certainly matters. I recommend skipping the sugar-packed cereals and focus on getting a balance of protein and healthy fats. Reach for foods like eggs, Greek yogurt, nuts, fruit, overnight oats, Chia seeds, and cottage cheese.
What trends are you seeing among families today when it comes to breakfast habits and morning routines?
It’s tough for busy parents to prepare a sit-down meal for breakfast. During weekdays, people want food or even smoothies on the go. One good trend more families are recognizing is that most cereal is not a healthy option for breakfast.
For busy families with limited time in the morning, what are some practical strategies for maintaining a consistent and balanced breakfast routine?
Prep the night before with foods like overnight oats or boiled eggs. Also, mixing and matching breakfast foods create variety, like topping cottage cheese with granola and blueberries one morning, then topping the cottage cheese with Chia seeds and sliced bananas on a different morning. It generally takes 21 days to build a habit. If there’s already an existing routine, think about how to incorporate breakfast into that routine.
Is there anything else families should keep in mind when it comes to building healthier morning habits?
It’s always a good idea to go to bed slightly earlier and wake up a bit earlier some mornings to not feel as rushed. We know that busy parents are trying their best — I am one myself!
