There are plenty of theories surrounding breakfast.

About 15 years ago, a meal plan without breakfast was almost unthinkable. It was considered the most important meal of the day, and that was rarely questioned. Today, with greater knowledge and a better understanding of context, there's room for flexibility.

Those of us working in nutrition try to communicate a message that I believe is fundamental: before giving an answer, we need to understand the context. And breakfast is no exception.

From my perspective, breakfast still plays a leading role in our diet.

It can be particularly beneficial for those of us who eat a light dinner, and it can be an excellent opportunity to incorporate quality foods, fiber, protein and other nutrients that we might otherwise miss throughout the day.

I could fall back on the potentially misleading phrase, "listen to your body". Yes, but always with context.

To make this reflection meaningful, let's turn it into a few questions: Do I wake up hungry? How do I feel by the time my next meal comes around? Am I satisfied with what I eat? Can I maintain this routine? Does it fit my needs, schedule and health circumstances?

Because listening to your body also means learning how to interpret its signals.

To Fast or to Eat Breakfast?

There's no obligation the other way around, either: we don't have to eat breakfast out of habit, but we shouldn't fast simply because it's trending.

A review published in The BMJ in 2025 by Semnani-Azad et al. brought together 99 clinical trials involving 6,582 adults.

Overall, intermittent fasting and continuous energy restriction produced similar results in terms of body weight. Only alternate-day fasting showed a small average advantage over continuous restriction: 1.29 kg. In trials lasting 24 weeks or longer, no differences were found between fasting strategies and continuous energy restriction.

The conclusion is interesting: not all forms of fasting are the same, and none appears to have a monopoly on positive results.

What's more, skipping breakfast one morning isn't necessarily the same as following an intermittent fasting protocol. Much of the research has also been conducted among people with overweight, obesity or metabolic disorders. These findings shouldn't automatically be turned into universal recommendations.

What You Eat Matters. A Lot.

If you decide to eat breakfast, the conversation can shift from "yes or no" to "what does it offer me?"

As a general guideline, the WHO recommends prioritising a varied diet that includes whole grains, fruit, vegetables, legumes, nuts and sources of protein, while limiting free sugars, salt and less healthy fats. However, there's no single combination of foods that everyone must eat for breakfast.

My recommendation is simple: choose foods that are easy to prepare, accessible and preferably local and seasonal.

There's no need to go to the trouble of preparing an avocado toast with eggs Benedict every morning. Or to turn breakfast into an elaborate Instagram-worthy recipe.

Here are some much simpler options:

• Oats with natural yoghurt and whole fruit.
• Wholegrain bread with fresh cheese or hummus and tomato.
• Yoghurt or kefir with chia seeds and a powdered superfood.
• A glass of milk — yes, whichever kind you prefer, depending on your circumstances — accompanied by toast with good-quality cooked ham or Serrano ham, preferably only occasionally.

These are examples, not prescribed meal plans or universal portion sizes. And, of course, what we eat throughout the rest of the day matters too.

So, Should We Eat Breakfast?

My answer is yes, if it makes you feel good, you enjoy it and it helps you maintain a balanced diet. For many people, that's probably the case.

But if you're not hungry in the morning, you feel well and you're meeting your nutritional needs throughout the rest of the day, there's no reason to force yourself to eat breakfast either.

If you do eat breakfast, choose simple, minimally processed foods that provide quality nutrients. You don't need elaborate rituals or magic formulas.

And above all, enjoy the moment.‍

Smile while you're having breakfast. It might even make you feel better. :)