Breakfast is often described as the most important meal of the day, providing sustenance and energy (i.e., calories) for whatever activities lay ahead. As nutritionist Adelle Davis famously put it back in the 1960s: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” But is breakfast really the most important meal of the day?

Heather Arndt Anderson, author of Breakfast: A History, told Huffington Post, "It was actually socially and morally frowned upon to eat breakfast until about the 17th century, with the reformation of the church." Anderson went on to say that, “Queen Elizabeth's fondness for this meal helped boost its popularity among Europeans.”

So what was the genesis of the pro-breakfast movement that got Americans to believe eating our Cheerios and drinking our coffee in the morning was so important? As it turns out, the line “breakfast is the most important meal of the day” was nothing more than a marketing slogan coined in the 19th century by James Caleb Jackson and John Harvey Kellogg, to sell their newly invented breakfast cereal.

Although at the time, breakfast was just the most marketed meal of the day, nutritionists today are more certain about the value of this advice. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.

Your caloric intake throughout the entire day should be the same if you’re eating breakfast or not. But the difference is that when you eat breakfast, you activate the thermogenesis process which stimulates your resting metabolism for the rest of the day by as much as 10% and, thus, helps you burn more calories throughout the day.

When you burn more calories than you consume, you lose weight. Keep in mind that hunger hormones such as ghrelin and leptin are different for each person, which means everyone gets hungry at different times, and even different amounts. This is why some people need a big breakfast to get through the morning, and others just need a cup of coffee.

In addition, there are metabolic benefits to eating earlier in the day. According to Kelly Allison, PhD, the director of the University of Pennsylvania's Center for Weight and Eating Disorders, “…breakfast influences our circadian rhythm, and when that first meal is given earlier in the day versus later towards lunchtime, glucose levels respond better generally and the body in turn, burns more of the fat and calories rather than storing them.”

Keep in mind that not all breakfast foods are created equal! Just because pancakes, English muffins, and Cheerios are considered classic American breakfasts, they are high in carbohydrates and not necessarily healthy breakfast options. We recommend having a protein and carbohydrate source with your breakfast to get the most out of the meal!

If you want to minimize your calorie/fat intake, we recommend these fuel-and-go favorites, high-protein healthy options:

1. Greek yogurt or cottage cheese: Greek yogurt is a great source of protein. Add chia seeds for a protein and fiber boost.

2. Avocado toast with eggs: Avocado is a good source of healthy fat and fiber, while eggs are high in protein.

3. Omelet: Make an egg- or tofu-veggie scramble using leftover vegetables from dinner. Or pair the egg or tofu scramble with black beans, salsa and a sprinkle of cheese in a whole grain wrap.

4. Low-fat protein shake with fresh/frozen fruit: Just make sure your protein powder is low in sugar.

5. Protein oats: mix your oats with protein powder and your milk or choice for a quick easy breakfast! Great topped with some frozen fruit and cinnamon.

At the end of the day, breakfast really IS the most important meal of the day, so long as you are eating a well-balanced high protein, low-carb meal.

Do YOU eat breakfast? If so, what do you eat? Let us know in the comments below!