You’ve heard it before, that “breakfast is the most important meal of the day.” You may scoff at this phrase as you rush out the door, late for school or work, and a loved one nags you for skipping a meal. Though other obligations [1] may take you away from breakfast, it’s critical that you make eating breakfast a habit. 

Various studies have confirmed the importance of breakfast. For one, breakfast has been shown to animate your metabolism, which has been dormant [2] after a night’s sleep. A well-oiled metabolism communicates with your body, letting it know to expect food throughout the day and to begin burning calories for fuel. Without breakfast, your metabolism tells your body to conserve energy, leading you to feel sluggish [3] throughout the day. For school-aged children, breakfast is especially important for better memory and attention.

Also, people who skip breakfast tend to have higher body mass indexes, a measure of healthy weight. Indeed, chronic breakfast skippers are more likely to be outside of their healthy weight range in relation to their height, which can lead to other serious health problems. 

Not only that, but eating breakfast is associated with the formation of healthy habits. Those who consistently eat breakfast are more likely to reach the recommended intake of valuable vitamins and minerals, fruits and vegetables, and more. They’re also less likely to reach for an unhealthy snack. 

However, eating just anything for breakfast is not good, either. Choosing a well-balanced meal, like a green smoothie or eggs with high-fiber toast, goes farther toward reaching your recommended daily nutrition intake than would a heavy breakfast sandwich cooked in a lot of butter. Some “healthy” breakfast options, like certain protein bars and cereals, are loaded with unhealthy additives and extra sugar, so be careful to read the labels when assembling your next breakfast meal.

The message, then, is clear: Breakfast is not only the start of a good day, but it’s also the foundation of a good life.