What Happened When Breakfast Skippers Started Eating in the Morning?

Key Points:

• A study presented at Nutrition 2026 found that teens who began eating breakfast consumed more fiber, iron, zinc, and choline without increasing overall calorie intake compared to those who continued skipping breakfast.
• Teens who ate a high-protein breakfast (around 30 grams of protein) showed the greatest improvements, including lower added sugar intake and reduced consumption of desserts, sweets, and candy.
• The study involved 128 teens aged 14 to 21 who usually skipped breakfast, divided into groups that either continued skipping, ate normal-protein breakfast, or high-protein breakfast, with meals provided and intake closely monitored over six months.
• Although the findings have not yet undergone peer review, they support the idea that a protein-rich breakfast can improve nutrient intake and diet quality among adolescents, with further research planned on its effects on food cravings and weight management.
• Practical examples of a 30-gram protein breakfast from the study include three eggs with cottage cheese, Greek yogurt with nuts and berries, breakfast burritos, smoothies with protein powder, and egg scrambles with turkey sausage and whole-grain toast.