Eating breakfast itself is a good opportunity to eat healthy food. Whole grains can provide the body with the dietary fiber and carbohydrates it needs, and milk and eggs, as a common breakfast food, provide the body with high-quality proteins, plenty of calcium, and an abundance of fat-soluble vitamins. People who eat breakfast are more likely to consume vitamins and mineral quality closer to the recommended intake.

2, to meet the sense of satiety

Breakfast in the protein, fat can extend the gastric emptying time, enhance the sense of satiety, high dietary fiber and suitable for blood glucose response of carbohydrates is stable and continuous to provide energy for the body. This is conducive to avoiding overeating at noon, but also effectively reduce the proportion of additional sugar in the daily energy intake, and even allow people to have more energy to exercise.

3, improve metabolic levels

Compared to breakfasts that are low in dietary fiber or refined carbohydrates, breakfasts that are rich in dietary fiber or moderate glycemic response carbohydrates are more likely to help improve certain blood sugar or lipid metabolic indicators. Eating only one or two meals a day increased men's risk of type II diabetes by 21 percent, and women who ate breakfast irregularly had a higher incidence of type II diabetes than women who ate breakfast every day. Skipping breakfast can lead to a larger waistline, as well as an increase in fasting insulin levels, cholesterol levels, LDL cholesterol, and a higher risk of coronary heart disease.

4. Enhance cognitive performance

There are many studies on breakfast and cognitive performance, and these trials are often mentioned in some nutrition books as very meaningful evidence for nutrition. Overall, eating breakfast reduces hunger, improves mood, and is helpful for cognitive performance in children and adolescents, and a study published in 2007 showed that adolescents who skipped breakfast were more mentally distressed and less able to learn, and that boys were more likely to be affected than girls.

In addition to these aspects, there are some studies show that not eating breakfast is associated with decreased bone density and menstrual cramps. In short, with their own life, make a habit of eating a nutritious breakfast.