Breakfast: To Eat or Not to Eat? A Multidisciplinary Perspective

Breakfast has long been called “the most important meal of the day,” but is that really true?

In a recent discussion with Yovanee Veerapen (Dietician & Nutritionist), Dr Micki Pistorius (Psychologist with a special interest in neuropsychology and neuro-nutrition), and myself as a Lifestyle Medicine practitioner, we explored the topic of breakfast from different angles—nutrition, psychology, brain health, and lifestyle.

What follows is a blend of our insights on whether breakfast is necessary, what kind of foods make the best first meal of the day, and how these choices affect adults and children alike.

Breakfast as Brain Fuel
Dr Pistorius shared how breakfast transformed her life:“I used to be one of those people that never had breakfast—or worse, I’d eat chocolate for breakfast. But now, my mornings start with fruit, muesli, nuts, and yogurt, sometimes with a drizzle of honey. It’s changed my life. I always tell my patients: even a Ferrari won’t drive without fuel. Your brain needs the ingredients from your food to make neurotransmitters for the day.”

From her perspective, skipping breakfast means facing a stressful day with an empty tank. In today’s high-pressure world, she believes our brains (working harder than our ancestors’ ever did) need early nourishment.

The Case for Intermittent Fasting
On the other hand, my own work in Lifestyle Medicine often includes intermittent fasting as a therapeutic tool. Unlike the old idea that breakfast must be eaten at 6am, fasting allows for longer breaks between meals, giving the digestive system time to rest and the body time to reset.

Our ancestors, after all, didn’t have 24/7 access to food. They adapted to going hours or even days without eating, and our DNA still carries that resilience. The important point is this: when you break your fast, no matter what time of day…you should do so with nourishing, high-quality food.

Quality Over Timing
Both Yovanee and Dr Pistorius emphasized that the real question isn’t always when to eat, but what to eat.

Too often, people break their fast with refined sugars: Pastries, sweetened cereals, or sugary drinks… which spike blood sugar, crash energy, and impair focus. Instead, a balanced plate rich in:

• Protein (eggs, lean meat, yogurt, cheese, legumes)
• Healthy fats (nuts, seeds, avocado, olive oil, fatty fish)
• Fiber & micronutrients (vegetables, fruits, whole grains)

…will fuel the brain and body for sustained energy and stable mood.

Rethinking the “Traditional” Breakfast
What about a full English breakfast with fried eggs, bacon, and sausages? Yovanee’s answer was clear:
“Eggs themselves are fine, but it’s all about preparation and what you pair them with. Add highly processed meats and refined bread, and you lose the benefit. We need to shift away from thinking of breakfast as only cereal, toast, or pastries. Your first meal could just as well be chicken, fish, vegetables, or other nutrient-rich foods.”

Children and Breakfast: A Non-Negotiable
Where the discussion became unanimous was in relation to children. Skipping breakfast may be optional for some adults, but children require nutrient-dense morning meals.

Growing bodies and developing brains burn energy quickly. Sending a child to school on refined cereals, fruit juices, and sugary snacks sets them up for poor concentration, hyperactivity, and even behavioural issues.

We discussed a case of a 7-year-old who was consuming more than 200 grams of sugar daily through cereals, juices, cookies, and desserts. She was disruptive at school and struggling academically. Simply swapping her sugary breakfast for eggs, cheese, and vegetables transformed her behaviour and performance, without the need for medication.

The Role of Parents
One critical point raised was that children cannot make long-term health decisions. Their prefrontal cortex, which governs planning and impulse control, only fully matures at age 28.
That means it’s up to parents and caregivers to:

• Control what food comes into the house
• Avoid stocking crisps, sweets, and sodas
• Provide healthy, nourishing options such as fruits, nuts, eggs, and whole grains
• Advocate for better school lunches and challenge the processed-heavy “kids’ menus” in restaurants

By shaping the food environment early, parents set their children up for healthier habits that last a lifetime.

Final Thoughts
So, is breakfast “the most important meal of the day”? The answer depends on who you are:

• For children and adolescents, a nourishing breakfast is essential for growth, learning, and behaviour.
• For adults, breakfast can be helpful for energy and focus, but intermittent fasting is also beneficial, as long as your first meal is nutrient-rich and well-balanced.
• For everyone, quality matters more than timing. Sugary cereals, pastries, and processed meats do more harm than good.

In the end, the key is intentionality: fuel your brain and body with real, whole foods, whether at 7am or 1pm.