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

Breakfast must be your bigger food of the day, you have heard this before. But is it true?

Experts believe that the concept has legitimacy in 2025.

“The old advice that breakfast should be its greatest food is true since it aligns with the natural rhythms of our body, helping Optimize digestionEnergy and health levels in general, “Michelle Routhenstein, a cardiology dietitist in New York City in completely fed cardiology, told Fox News News News.

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“A larger breakfast can feed the body for the busy day that is coming, while a smaller dinner allows the body to end, preparing to rest and recover.”

Here is more about why eat a big breakfast It can be so beneficial to your health.

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The research shows that our body’s metabolism works more early in the day, Routhenstein said.

“One reason is that our insulin sensitivity tends to be higher in the morning, which means that we Process food And energy more effectively after waking up, “he said.

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“Eating a larger food at breakfast helps stabilize blood sugar levels, feed your body for the day and provide sustained energy, according to studies,” he added.

In addition, a larger meal at night can be more difficult to digest, increase the probability of acid reflux and interrupt sleep due to slower metabolism during the night, Routhenstein said.

“The elections we take about the food we eat and when we eat them are important for our cardiometabolic health“She said.

Lisa Moskovitz, a registered dietitian, founder of the New York Nutrition Group and author of “The Core 3 Healthy Plan”, is not completely in “Big Breakfast” or Team Big bust, but sees the merits of consuming an abundant morning meal.

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If you have appetite and the time for a larger breakfast, you can notice less cravings and impulses to eat at night, more stable energy levels throughout the day and a better concentration, he said.

Moskovitz emphasized, however, that there is no unique methodology for food planning and portion distribution.

“Sit and discover your specific needs, lifestyle and what is realistic.”

“The best way to plan meals is to sit and discover their specific needs, lifestyle and what is realistic,” he said.

Ideally, you want to eat some type of food every three or four hours throughout the day, starting with the first hour that is awake and aims to give at least two or three hours of digestive rest before bedtime, Moskovitz said.

“In general, people report feeling more energy, less cravings and reasonable calorie intake when they have time for a balanced breakfast, rich in protein and fiber,” he said, what is making the case for a filling breakfast.

Meal Plan Sample

Moskovitz shared an example of a day in the life of loading his diet eating a larger breakfast, followed by smaller foods for lunch and dinner.

Breakfast: Choose between any of the following options

• 2 eggs + 2 slices of sprouted grain bread + ½ avocado + 1 cup of fresh fruit
• 1 cup of 2% Greek yogurt + 1 banana
• Integral grain tortilla + lox + ½ avocado + cucumber in slices, tomato and red onion + banana
• Shake with 1 cup fresh fruit + 1 cup spinach or curly chol

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Lunch: ½ sandwich + soup or a large salad covered with lean protein

Dinner: Fish/grilled chicken + mixed green salad or roasted vegetables

Other options

Looking for more inspiration for “great breakfast”?

A breakfast option that is rarely discussed, said Moskovitz, is eating leftover dinner.

“It is convenient, ready to heat and eat, it is often rich in protein and fiber -rich vegetables, which is a winning combo for enough satiety and energy throughout the day,” he said.

Routhenstein’s sample meal plan, attached to this largest breakfast principle, makes use of a solid and salty breakfast, followed by a lighter lunch And a small dinner.

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Breakfast: Tofu sandwich with lettuce, tomato, vegetables and avocado “for a good mixture of protein, healthy fats and fiber to feed your morning.”

Lunch: A meal inspired by the Mediterranean with roasted vegetables, grilled salmon and a quinoa side “for additional proteins and fiber.”

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Dinner: The lentil soup is a “dense” but lighter choice that Rouhtenstein’s approval seal obtains.