The Importance of Eating Breakfast

Source:  Klinkner, Whitnet. (2015 July). Making Breakfast Fun and Fast: Oats are the Answer. Retrieved from

We’ve all heard it: one of the best ways to start you and your family's day right is with a healthy breakfast. In fact, skipping breakfast has been shown to increase the possibility of heart disease, high blood pressure, and obesity. In one study, men who skipped breakfast were 27% more likely to experience a heart attack or die from heart disease. The European Journal of Clinical Nutrition even found that breakfast-skipping is associated with other health-compromising behaviors in adults and adolescents such as alcohol and drug abuse. Bottom line: breakfast is pretty darn important for your health.

What Should You Eat? Consider Oatmeal

When choosing a health-conscious breakfast, you’ve probably heard a lot about oatmeal. Its high-fiber and complex carbs give you fuel to power your morning and curb hunger until your next healthy meal or snack. As a comparison to that bowl of cereal you might eat instead, the Journal of the American College of Nutrition found that oatmeal helps control your food cravings and keeps you feeling more satiated than ready-to-eat dry cereal and milk. Why is oatmeal so much more successful at keeping your cravings in check? Oatmeal is higher in fiber and protein, and lower in sugar than its dry, processed counterpart.

While healthy and part of a smart eating plan, oatmeal doesn’t need to be a boring bowl of mush. You can spice it up with the addition of cinnamon or by adding fruits, nuts, or low-fat greek yogurt. These additions also boost the vitamins and protein of your morning meal.

A Summer Take on Oatmeal: Overnight Oats

Are you sold on the oatmeal idea, but don’t want a hot breakfast in the summer? Do you think oatmeal could use a little help in the taste & consistency departments? Or do you still struggle with fitting in a healthy breakfast? Overnight Oats could be your answer. Overnight Oats are a lot like classic hot oatmeal but instead of cooking the oats you soak them overnight in liquid (such as non-dairy milk, juice, or cow’s milk). Soaking oats instead of cooking them cuts your morning prep time, and also has the added benefit of making the nutrients more easily absorbed by your body. It’s a win for your health and your morning time-crunch.

With more texture and flavor, zero morning prep-time, and even more health benefits than hot oatmeal, Overnight Oats are a fantastic choice for a quick, healthy, and satisfying new breakfast routine.

To make Overnight Oats, you soak raw rolled oats overnight in liquid (such as almond or soy milk) along with your chosen additional ingredients (such as nuts, seeds, and dried fruit). In the morning, Voila!, you have a delicious wholesome breakfast ready to power your day and keep you on track with your healthy eating goals. Not only does soaking the oats overnight save you on active prep time, but soaking the oats, nuts, and seeds helps your body better digest and absorb their nutrients. You can also make one large batch of Overnight Oats to last you a few days, making it a serious time-saver.

Overnight Oats with Strawberries & Chia

Serves 1 (double or triple to make breakfast for the week)


½ cup Quaker Oats Old-Fashioned Rolled Oats

½ cup 2% Low Fat Plain Greek Yogurt

½ cup Almond Milk Unsweetened

4 Strawberries (fresh or frozen)

1 Tbsp Chia seeds

1 tsp Ground cinnamon

Total Calories per serving: 330


  1. Pour oats and almond milk into a sealable container (like a Tupperware or mason jar).
  2. Add the yogurt and chia seeds, and stir until combined.
  3. Seal the container and place in fridge overnight. In the morning, add your sliced strawberries and cinnamon to taste.
  4. Enjoy your healthy, filling, and delicious breakfast!

You can check out our custom meal plans to learn exactly what to eat to build muscle, burn fat, and lose weight...without starving yourself or suffering through an overly restrictive diet. More Info >

Try any class for $10

Join our mailing list!

Stay connected with nutrition tips, fitness tips, and more to live the fit life.


50% Complete

Subscribe today for daily tips, inspiration, and information!

We respect your privacy and do not tolerate spam and will never sell, rent, lease or give away your information (name, address, email, etc.) to any third party, without your expressed permission.