Dietitians explain why timing matters when it comes to eating breakfast.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Eating breakfast before noon supports better hunger control and balanced eating habits.
- Skipping breakfast may increase risks for heart disease and weight gain.
- A balanced breakfast with protein, fiber and healthy fats can boost energy and overall health.
What does your morning usually look like? Maybe you hit snooze one too many times, then rush to get dressed, get the kids out the door and log on for work. In the morning madness, breakfast is often the first thing that gets forgotten. Before you know it, you look up 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 past noon to have your first meal may have some downsides. Ahead, dietitians explain why timing matters and what the research says.
Why Having Breakfast After 12 p.m. May Not Be Ideal
You Might Make Less Healthy Choices Later
When you push breakfast past noon, going that many hours without food may leave you overly hungry (or even hangry) by the time you finally eat. That can make it harder to choose and enjoy a balanced meal.
“When you wait until noon to have your first meal, you may already be feeling irritable, impatient, distracted or even lightheaded. And when you’re that hungry, you’re more likely to grab whatever is convenient instead of taking the time to put together a balanced meal,” says Bonnie Taub-Dix, RDN. That can mean bigger portions, more snacking and reaching for whatever is quick and convenient, rather than nutrient-dense, adds Patricia Bannan, MS, RDN. “Some people may also end up eating more heavily at night,” 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 pattern has been linked to a higher risk of weight gain and obesity. Other research has found that on days people skip breakfast, their lunches, dinners and snacks were larger and contained more calories, carbohydrates, saturated fat and added sugars than those of breakfast eaters.
These findings don’t mean that everyone who delays breakfast will overeat later. But “a balanced breakfast with protein and fiber can help keep hunger in check and support more consistent eating habits throughout the day,” adds Bannan.
You May Miss Out on Important Nutrients
Breakfast can help ward off hunger, but it can also be an opportunity to get key nutrients.
“Breakfast is a great opportunity to get essential nutrients that many Americans fall short on, including fiber, calcium, vitamin D, and potassium. Foods like Greek yogurt, whole grains, fruit, and eggs can provide a nutritional head start to your day,” says Bannan.
Skipping breakfast or pushing it off until lunchtime may 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 they don’t always make up for those nutrients later in the day.
That’s because skipping a meal means missing one opportunity to fit those nutrients into your day. “For some people, they need breakfast to help them fit in the nutrients they require,” Taub-Dix chimes in.
It May Affect Your Gut Health
If you find yourself spending those precious morning hours waiting for a bowel movement, delaying breakfast might be a factor. “Eating in the morning can help get your digestive system moving, supporting regular bowel movements and overall gut health,” says Elizabeth Shaw, M.S., RDN, CPT.
That’s partly thanks to your gastrocolic reflex, which stimulates movement in your colon after you eat. This response tends to be strongest in the morning, so eating breakfast may help encourage a bowel movement.
Common breakfast staples, like fiber-rich whole-grain oats and probiotic-containing yogurt, provide nutrients and beneficial bacteria that help support a healthy gut microbiome, says Shaw.
“When you regularly skip these foods without making up for those nutrients later in the day, you may miss out on important gut-health benefits that extend beyond digestion. After all, your gut plays a role in everything from bowel regularity to metabolism, immune function and inflammation,” she adds.
Your Heart Health May Be Affected
Another reason to eat your first meal before noon? It 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 found similar results. Compared with 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 suggests that consistently eating earlier in the day may have long-term benefits for heart health,” says Bannan.
You May Miss Nutrients That Support 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 your risk of osteoporosis later in life, and getting enough calcium and vitamin D plays a key role,” says Shaw. “Fortunately, many breakfast staples, like fortified dairy and soy milks, yogurt and certain cereals, can help you meet your daily needs for these important nutrients.”
Research has linked skipping breakfast to reduced bone mineral density and vitamin D deficiency. While these findings don’t mean that delaying breakfast directly harms your bones, regularly skipping a meal may make it harder to get enough nutrients that support bone health.
When You Should Consider Eating Breakfast Instead
Everyone’s schedule, appetite and nutritional needs are different, so there’s no single best time to eat breakfast. That said, dietitians generally agree that the goal for when to eat breakfast should be within one to two hours of waking up.
“After an overnight fast, refueling can help support your energy, focus and overall performance for whatever the day has in store,” says Shaw. While delaying it can leave you feeling more sluggish and make everyday tasks feel more challenging, she adds.
Tips for Building a Balanced Breakfast
Dietitians share their tips for how to build a balanced breakfast:
- Start with protein. Aim for about 20 to 30 grams of protein to help you feel satisfied and support muscle health, says Bannan. Include options like Greek-style yogurt, dairy milk, eggs, cottage cheese, tofu or even beans.
- Add fiber-rich carbohydrates. Fiber-rich foods like fruits, veggies, beans, nuts, seeds and whole grains can support digestion, blood sugar regulation and sustained energy throughout the morning, says Bannan. Taub-Dix suggests making protein and fiber-rich combos like Greek-style yogurt with berries and nuts or whole-grain toast with nut butter and sliced banana. Smoothies are another simple and convenient way to pack in fiber in the morning.
- Include healthy fats. Avocado, nuts, seeds and nut butter add satisfying fats and important nutrients. A bowl of Greek-style yogurt with berries, walnuts and chia seeds is a balanced breakfast you can put together in minutes, even on your busiest mornings, says Bannan.
- Think beyond traditional breakfast foods. There’s no rule that breakfast has to be cereal, eggs or toast. Leftover chicken, a bean and veggie wrap or even a bowl of soup can work. What matters more is getting a balance of nutrients, says Taub-Dix.
- Limit added sugar. Added sugar can lurk in breakfast pastries, pre-made parfaits, protein bars and flavored coffee creamers. Instead, lean on fruit to satisfy your sweet tooth, and use measuring spoons or check food labels to keep added sugars in check, says Shaw.
Our Expert Take
Dietitians agree that regularly eating breakfast after 12 p.m. is the worst time. Pushing your first meal that late may lead you to make less healthy choices later in the day. It can also mean missing out on key nutrients, and it may also take a toll on your gut health, heart health and bone health. Instead aim to eat breakfast within 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.