As students rush out the door every morning, breakfast is often the first thing to be skipped. According to a 2024 survey conducted by the United States Department of Agriculture, nearly one-in-three skip breakfast, even though research shows the meal can contribute up to a quarter of their daily nutrient intake.

After a full night without food, the body must replenish the nutrients used during sleep, according to Science Department Chair Anita Chetty. Because the body continues to use energy overnight to maintain basic functions like breathing and cellular repair, students wake up after an extended period without fuel.

“The first thing that you need in the morning is glucose to keep your body going — that’s how you produce ATPs, the body’s energy storage molecule,” Chetty said. “If you ate dinner, let’s say at 8 p.m. the latest, then that means that you have been fasting from 8 p.m. until 6 a.m., so that’s almost 12 hours, and your stomach is completely empty.”

Some students choose to replace breakfast with caffeine, using coffee or energy drinks to stay awake during early classes. While these beverages may temporarily increase alertness, they do not address the body’s need for nutrients and can lead to fatigue later in the day.

“You want to make sure that you’re not consuming caffeine because that’ll elevate your heart rate and make you require food that you aren’t eating anyway,” Chetty said. “The best thing for you to have in the morning is eggs, because they are high in lipids and also in protein. Even something quick like avocado toast works, but avoid refined foods like bagels.”

Despite the health benefits, eating breakfast consistently can be difficult for many students. Early school start times and busy morning routines often leave limited time to prepare or eat food before leaving for school. Varsity track athlete Samaara Patil (11) said the time pressure is one of the main reasons she often skips breakfast.

“I feel like breakfast is a fake meal,” Samaara said. “Sleep is so valuable, and eating in the morning takes time away from that.”
Instead of eating a full meal early in the day, Samaara prefers to eat later in the afternoon. Skipping breakfast helps her feel hungrier at lunch, allowing her to eat a larger meal before track and cross-country practice.

“If I eat breakfast at eight and lunch is at 11, I’m not hungry at lunch,” Samaara said. “I’d rather skip breakfast, eat a big lunch, and then be fueled for practice.”

Still, some students value breakfast to fuel their daily routines. Varsity track athlete Brady Tse (12) noticed the absence of food in the morning would cause more distraction for him throughout the day.

“When I don’t eat breakfast and I have a couple of classes, I’m just thinking about food the whole time,” Brady said. “But when I eat in the morning, I’m not distracted and I can actually focus. I’m exercising a lot, so I need calories. Breakfast helps me replenish that energy.”

The composition of a morning meal can significantly affect how long the body’s energy lasts. Foods high in refined carbohydrates lead to short bursts of energy followed by a noticeable drop in focus before lunch.

“If you’re eating carbohydrates strictly in the morning and you grab a donut, that’s not great,” Chetty said. “What you want to do is eat proteins and eat lipids because you are building bone. For a body that is actively growing, you need to make sure that you’re providing it with protein.”

While students may approach the meal differently, Chetty recommended that understanding how nutrition affects energy and concentration can help students develop healthier habits over time. Even small changes, such as choosing protein-rich foods or preparing quick meals in advance, can help students maintain steady energy levels throughout the day.