Athletic woman eating a healthy fruit bowl while sitting on floor in the kitchen at home

Chicago Home and Lifestyles – When is the best time to eat breakfast

Athletic woman eating a healthy fruit bowl while sitting on floor in the kitchen at home

We can all agree that breakfast is an important meal, and can set you up for a successful day. But unfortunately, many decide to skip it. With our increasingly busy lives and schedules that start earlier than ever, it can be hard to squeeze it in. Nutrition experts say there are some lifestyle factors to consider when deciding when and what you should eat.

Most studies say to eat breakfast before 10am. There are a few different reasons to eat earlier in the morning. It helps to fill up your storage of glycogen, a stored form of glucose that is your bodies main source of energy reserves. When you are sleeping your body is using up these energy stores. Eating early also supports circadian rhythm. It’s set to restart in the morning, so you need to give your body fuel that helps to reset your hormones and energy levels. 

When to eat can also depend on what time you stopped eating the night before. Try to maintain at least a 12-hour fasting window. Finish eating at 8pm, eating again at 8am. This manages your blood sugar for consistent energy. 

Your schedule for the day can determine your breakfast menu also. If you exercise early in the morning, get some fuel first. It does not have to be a large meal. You can have some whole wheat toast and avocado or just a nut and granola mix. You need some protein along with a complex carbohydrate. It will fuel your workout and help out with recovery and muscle building. 

If you are not going to be able to eat until later in the day, say midafternoon, a heavier breakfast can keep you satiated and prevent blood sugar drops. A heavier breakfast is better too if you are doing high-intensity training or heading for a long hike outdoors. An omelet with whole wheat toast will keep you going through that heavy workout or keep your energy up if lunch is delayed by a busy day. 

For most of us a light breakfast is best. Yogurt with nuts and berries, apple slices with peanut butter, whole grain cereal with fruit, and oatmeal with nut butter are all good choices. A mix of protein, carbohydrates, and fat keeps your body working until your next meal. 

Skipping breakfast not only leaves you feeling fatigued but has also been linked to a higher risk of developing heart disease, obesity, HBP, and having a stroke. It causes cognitive decline. Overall, it’s beneficial to have breakfast in the morning. If you really struggle with eating in the morning, even a little something like an apple is good. 

Kathleen Weaver-Zech and Dean’s Team Chicago