Food as fuel means eating more breakfast for optimal health, experts say

Breakfast should be your The biggest food day – you heard it before. But is it true?

Experts believe that the concept has legitimacy in 2025.

“A age -old tip that breakfast should become your biggest food Optimize digestionEnergy levels and overall health, “-said Fox News Digital, Michel Roteshtein, a nutritionist with cardiology in New York.

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“A larger breakfast can nour the body on a tense day ahead, and a smaller dinner allows the body to twist, preparing for rest and recovery.”

That’s about why to eat a great breakfast May be so helpful for your health.

A great breakfast can be helpful for your health. Nutrition experts showed why. (Istock)

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Studies show that the metabolism of our body works more efficiently earlier this day, Ratenstein said.

“One reason is that our insulin sensitivity is usually in the morning, that is, we process food And energy is more effective after waking up, ”she said.

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“Eating more food for breakfast helps to stabilize blood sugar, feed your body for the day and provide sustainable energy, according to research,” she added.

In addition, greater food at night can be more complicated for digestion, increasing the likelihood of acid reflux and sleep disorders from slow metabolism in the evening, Rateshtein said.

Eating a lot of food at bedtime can cause acid reflux and disturb the sleep, the nutritionist told Fox News Digital. (Istock)

“The choice we make about the products we eat, and when we eat them, are important to our cardiometabolic healthshe said.

Lisa Muscovitz, registered nutritionist, founder of the NY Nutrition Group and the author of “Basic Plan of Healthy Nutrition”, not quite at “Big Break” or bust, but she sees the merits of heart morning food consumption.

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If you have an appetite and time for a bigger breakfast, you may notice less traction and urges eating at night, a more stable energy during the day and a better concentration, she said.

The Muscovites emphasized, however, that there is no one -dimensional methodology of nutrition and distribution of portions.

“Sit down and find out your specific needs, lifestyles and what is realistic.”

“The best way to plan food is to sit down and find out your specific needs, lifestyles and what is realistic,” she said.

Ideally, you want to absorb some food every three -four hours during the day -starting from the first hour you wake up and try to give yourself at least two or two hours of digestive rest at bedtime, Muscovitz said.

The use of a lot of breakfast can lead to a more stable energy level during the day and better concentration, the nutritionist reports. (Istock)

“In general, people report the feeling of more energy, less craving and reasonable calorie intake when they earn time for a balanced, breakfast rich in protein and fiber,” she said that it was even more, making the case of breaking the breakfast.

Plan of the Power instrument

Muscovitz shared an example of a day in life that loads his diet by eating more breakfast, after which less dishes go to lunch and dinner.

Breakfast: Choose from any of the following options

• 2 eggs + 2 slices of sprouted bread + ½ avocado + 1 cup of fresh fruit
• 1 cup 2% Greek yogurt + 1 banana + ½ cup with high -protein + ¼ cup of nuts/seeds
• Solid grain fritters + LOX + ½ avocado + sliced ​​cucumber, tomato and red onion + banana
• Smoothies with 1 cup fresh fruits + 1 cup spinach or cabbage + 2 tablespoons chia + ½ cup Greek yogurt + almond milk base + 1 cut of solid toast from 2 tbsp.

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Lunch: ½ Sandwich + soup or large salad, topped with low -fat protein

Dinner: On the grill or baked fish/chicken + mixed green salad or fried vegetables and potatoes

Other options

Looking for more inspiration for “big breakfast”?

One breakfast option that is rarely discussed, said Muscovites, eats The remains of dinner.

A dish with steak and eggs is one way to turn the leftovers of dinner as part of your breakfast. (Istock)

“It is convenient, ready for heating and use, and often has a high protein and rich fiber in vegetables, which is a winning combo for satiety and sufficient energy throughout the day,” she said.

Plan of the sample food Ratenstein, following this great breakfast principle, uses a reliable, savory breakfast and then a an easy lunch and a miniature dinner.

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Breakfast: Sandwich with tofu with salad, tomatoes, vegetables and avocado “for a good combination of protein, healthy fats and fiber to feed in the morning.”

Lunch: Mediterranean food with fried vegetables, grilled salmon and lateral quinoa “for extra protein and fiber”.

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Dinner: Sweet soup is a “nutritious”, but a lighter choice that is stamped by Ruttenstein’s approval.