If you tend to skip breakfast and eat dinner late at night, scientists have identified a new potential health risk tied to this habit. What did the study reveal? Why is breakfast so important? And what does a healthy, balanced breakfast look like? Let’s dive in.
Risks of Skipping Breakfast
Nutritionist Pauline Pihet told Femme Actuelle that skipping breakfast carries several risks, including:
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Low blood sugar
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Intense food cravings
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Increased risk of cardiovascular disease
Most nutrition experts recommend eating three main meals daily, ideally at fixed times and at least two hours apart. Dinner should also be consumed earlier—about three hours before bedtime—to avoid indigestion and other health problems.
A new study published in August 2025 in the Journal of the Endocrine Society examined the link between eating habits—such as skipping breakfast or eating dinner late—and the risk of developing osteoporosis, a widespread condition characterized by reduced bone density and structural changes in the skeleton.
Link Between Poor Eating Habits and Osteoporosis
He added: “These unhealthy eating habits were also associated with other lifestyle risk factors, such as physical inactivity, smoking, and poor sleep.”
Why Breakfast Matters for Your Health
The Swiss Food Academy highlights several key benefits of breakfast:
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After a long night’s fast, the body needs to recharge energy stores to fuel muscles and the brain.
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A balanced breakfast provides essential nutrients for mental and physical performance throughout the day.
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Eating breakfast helps prevent overeating later in the day by reducing mid-morning cravings.
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Studies suggest breakfast may protect against obesity and is linked to lower BMI (Body Mass Index).
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Some research also shows breakfast improves memory and cognitive performance.
What Does a Balanced Breakfast Look Like?
A healthy breakfast should include foods from all major food groups:
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Carbohydrates: The main source of energy for muscles, the brain, and organs.
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Proteins: Essential for growth, tissue repair, hormone production, and enzyme function.
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Fruits & Vegetables: Packed with vitamins and fiber to support daily function.
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Healthy Fats: Provide energy and help the body absorb fat-soluble vitamins (A, D, E).
Examples of a balanced breakfast:
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Carbs: Whole wheat bread, oats, or unsweetened cereals
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Protein: Milk, yogurt, cottage cheese, egg, or turkey slices
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Fruits & Vegetables: Seasonal fresh produce
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Healthy Fats: Nuts (almonds, walnuts, hazelnuts, peanuts), nut butters, or avocado
According to the Swiss Society for Nutrition (SSN):
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40% of the meal should be fruits & vegetables (80–100 g)
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40% should be carbohydrates (80–100 g)
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20% should be proteins (40–50 g)
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For healthy fats, aim for 25–30 g per day (e.g., by adding nuts to breakfast).
Sugary foods are not necessary for a balanced breakfast but can be enjoyed in very small amounts for pleasure.
✨ Bottom line: Skipping breakfast and eating late dinners don’t just disrupt digestion—they may put your bones and overall health at risk. A balanced morning meal is a small step with a big payoff for energy, focus, and long-term wellness.
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