The worst time to eat breakfast

What does your morning usually look like? Maybe you’ve hit snooze one too many times, then rush to get dressed, get the kids out the door, and log in to work. In the madness of the morning, breakfast is often the first thing that gets forgotten. Before you know it, you look at the clock and realize it’s already past noon.

While there’s no one-size-fits-all rule for when to eat breakfast, regularly waiting until after noon to eat your first meal can have some drawbacks. Dietitians explain why timing matters and what the research says.

Why Eating Breakfast After Noon May Not Be Ideal

You might make less healthy choices later

When you push breakfast past noon, going so many hours without food can leave you too hungry (or even starving) by the time you finally eat. This can make it more difficult to choose and enjoy a balanced meal.

“When you wait until noon to eat your first meal, you may already be feeling irritable, impatient, distracted, or even dizzy. And when you’re so hungry, you’re more likely to grab what’s convenient for you instead of taking the time to prepare a balanced meal,” says Bonnie Taub-Dix, RDN. That may mean larger portions, more snacking, and looking for anything that’s quick and convenient, rather than nutrient-dense, adds Patricia Bannan, MS, RDN. “Some people may also end up eating more in the evening,” she says.

Research suggests that people who skip breakfast three or more days a week tend to make up for it by eating more later in the day or in the evening. This trend has been associated with a higher risk of weight gain and obesity. Other research has shown that on days when people skipped breakfast, their lunches, dinners, and snacks were larger and contained more calories, carbohydrates, saturated fat, and added sugars than those of people who ate breakfast.

These results don’t mean that everyone who delays breakfast will eat too late. But “a balanced breakfast with protein and fiber can help control hunger and promote more consistent eating habits throughout the day,” adds Bannan.

You May Miss Important Nutrients

Breakfast can help fight hunger, but it can also be an opportunity to get essential nutrients.

“Breakfast is a great opportunity to get essential nutrients that many Americans are lacking, including fiber, calcium, vitamin D, and potassium. Foods like Greek yogurt, whole grains, fruit, and eggs can give you a nutritional head start for your day,” says Bannan.

Skipping breakfast or putting it off until lunchtime can make it harder to get enough of these nutrients throughout the day. Research suggests that people who regularly skip breakfast tend to consume less folate, calcium, iron, and vitamins A, C, and D, and don’t always make up for these nutrients later in the day.

In fact, skipping a meal means missing an opportunity to incorporate these nutrients into your day. “For some people, they need breakfast to help them absorb the nutrients they need,” says Taub-Dix.

It May Affect Your Gut Health

If you’re spending those precious morning hours waiting to have a bowel movement, delaying breakfast could be a factor. “Eating in the morning can help get your digestive system moving, promote regular bowel movements and overall gut health,” says Elizabeth Shaw, MS, RDN, CPT.

This is partly thanks to your gastrocolic reflex, which stimulates the movement of your colon after eating. This response tends to be strongest in the morning, so eating breakfast can help encourage bowel movements.

Common breakfast staples, like fiber-rich whole oats and yogurt containing probiotics, provide nutrients and beneficial bacteria that help maintain a healthy gut microbiome, says Shaw.

“When you regularly skip these foods without compensating for these nutrients later in the day, you risk missing out on important gut health benefits that go beyond digestion. After all, your gut plays a role in everything from bowel regularity and metabolism to immune function and inflammation,” she adds.

Your heart health may be affected

Another reason to eat your first meal before noon? This may be associated with better heart health. In fact, research suggests that eating the first meal of the day later may be associated with a higher risk of cardiovascular disease, says Bannan.

Other research looking specifically at the timing of the first meal of the day has found similar results. Compared to people who ate their first meal between 7 and 8 a.m., those who waited until after noon had a higher risk of heart disease.

“While this doesn’t prove that a late breakfast causes heart disease, it does suggest that eating regularly earlier in the day may have long-term beneficial effects on heart health,” says Bannan.

You May Be Lacking Nutrients That Promote Bone Health

Muscles tend to get all the attention, but your bones deserve some love, too.

“Building and maintaining strong bones is important for reducing the risk of osteoporosis later in life, and adequate calcium and vitamin D intake play a key role,” says Shaw. “Luckily, many breakfast staples, like fortified dairy and soy milks, yogurt, and some cereals, can help you meet your daily needs for these important nutrients. »

Research has linked skipping breakfast to decreased bone mineral density and vitamin D deficiency. While these findings don’t mean that delaying breakfast directly harms your bones, regularly skipping a meal can make it more difficult to get enough nutrients needed for bone health.

When should you consider eating breakfast instead?

Everyone’s schedule, appetite, and nutritional needs are different, so there’s no best time to eat breakfast. That said, dietitians generally agree that the goal for when to eat breakfast should be one to two hours after waking up.

“After a night of fasting, refueling can help you maintain your energy, focus, and overall performance for whatever the day throws at you,” says Shaw. Although delaying it can make you lazier and make daily tasks more difficult, she adds.

Tips for preparing a balanced breakfast

Dietitians share their tips for preparing a balanced breakfast:

• Start with protein. Aim for around 20 to 30 grams of protein to help you feel satisfied and support muscle health, says Bannan. Include options like Greek yogurt, cow’s milk, eggs, cottage cheese, tofu or even beans.
• Add fiber-rich carbohydrates. Fiber-rich foods like fruits, vegetables, beans, nuts, seeds, and whole grains can support digestion, blood sugar regulation, and sustained energy throughout the morning, says Bannan. Taub-Dix suggests making combinations high in protein and fiber, like Greek yogurt with berries and nuts or whole-grain toast with nut butter and banana slices. Smoothies are another easy and convenient way to get fiber in the morning.
• Include healthy fats. Avocado, nuts, seeds and nut butter add satisfying fats and important nutrients. A bowl of Greek yogurt with berries, nuts, and chia seeds is a healthy breakfast you can whip up in minutes, even on your busiest mornings, says Bannan.
• Think beyond traditional breakfast foods. There is no rule that breakfast has to be cereal, eggs or toast. Leftover chicken, a bean and vegetable wrap, or even a bowl of soup can do the trick. What’s most important is getting a balance of nutrients, says Taub-Dix.
• Limit added sugar. Added sugar can lurk in breakfast pastries, prepared parfaits, protein bars and flavored coffee creamers. Instead, opt for fruit to satisfy your sweet tooth and use measuring spoons or check food labels to check for added sugars, says Shaw.

Our expert opinion

Dietitians agree that regularly eating breakfast after noon is the worst time. Delaying your first meal this late may cause you to make less healthy choices later in the day. It can also mean a lack of essential nutrients, and it can also harm your gut, heart, and bone health. Instead, try to eat breakfast one to two hours after waking up. To build a balanced plate, include protein, fiber-rich carbs and healthy fats, limit added sugar and don’t be afraid to think beyond traditional breakfast foods.