Top 7 Reasons to Eat Breakfast

Top 7 Reasons to Eat Breakfast!
By Jacqueline Gomes, MBA, RDN

Breakfast if often touted as “the most important meal of the day.” Scientific research demonstrates that there are many good reasons to enjoy breakfast.

After a 10-12 hour fast our bodies need the fuel to maintain vital functions and our brains need the fuel to think clearly.

Let’s look at these top reasons to break the fast and plan for a nourishing morning meal.

Check out 7 reasons to eat breakfast every morning:

  1. Studies show that people who eat breakfast are more successful at losing weight and sticking to a healthful eating plan.
  2. Can help control blood sugar and lead to a healthier heart. Adults who skip breakfast tend to have higher blood cholesterol levels.
  3. Eating more protein for breakfast can result in a significant improvement in your weight loss efforts by helping you stay satisfied, longer.
  4. Adults who skip breakfast are less mentally and physically efficient for longer periods of during the day.
  5. It is extremely difficult to get all of your necessary daily nutrients without breakfast.
  6. Eating breakfast has been shown to increase concentration
  7. Eating a bigger meal in the morning and a smaller meal at night can optimize your daily energy levels.

What if you could make breakfast once and eat all week? My veggie-based Spanish Potato Omelet is an energizing way to start your day – the best part is it can be enjoyed for lunch and dinner too!

Potatoes are the perfect anytime food – rich in vitamin C, complex carbs and resistant starch.

Spanish omelet with mushrooms

Spanish Omelet with mushrooms

Prep: 25 minutes 

Makes: 4 Servings


  • ¾ cup finely chopped Spanish onion
  • 3 teaspoons Olive oil, divided
  • ½ red bell pepper, finely chopped
  • 3 to 4 Russet Potatoes, peeled and thinly sliced into half moons (about 1 to 1 ¼ pounds)
  • ½ teaspoon paprika
  • 4 Greenway Large Eggs
  • 1 cup egg whites
  • 1 ½ cups chopped mushrooms (any variety)
  • Kosher salt & black pepper


  1. Bring a large pot of water to a boil, add a pinch of salt and sliced potatoes. Boil for about 5 minutes or until potatoes are soft when pierced with a fork. Note: You do not want your potatoes falling apart! They should still be intact. Drain your potatoes, let cool for a few minutes.
  2. Heat 2 teaspoons olive oil in a nonstick skillet over medium heat, add bell pepper, onions and chopped mushrooms. Cook for about 3 to 4 minutes or until mushroom is soft.
  3. Add in cooled potatoes and paprika. Toss and cook for about 2 minutes.
  4. Meanwhile, whisk eggs, egg whites, salt and pepper in a large bowl. Using a slotted spoon scoop potato mixture from the pan and add into the bowl with eggs. Gently stir to combine.
  5. Use Cooking spray and/or 1 teaspoon olive oil in the pan, pour egg and potato mixture into the pan, cover and cook over low heat until edges are set and browned. The center will not yet be cooked through. (about 8 to 10 minutes)
  6. To Flip your Spanish omelet: Slide a large dish over the top of the omelet. Place one hand (with oven mitt) in the center of the plate, carefully invert the plate and slide the omelet back into the pan. Continue to cook for another 4 to 5 minutes on low heat until cooked through. Serve warm or cold for any meal of the day!


  • Make ahead. Store in refrigerator for 3 to 4 days.
  • On Step 6, if you do not feel comfortable flipping your omelet using this method, you may place your pan under the broiler to cook the top.

Nutrition Information for 1/4 of omelet:

280 calories; 35g carbohydrate; 8g fat; 18g protein; 770mg sodium; 3g Fiber

Recipe by Jacqueline Gomes, MBA, RDN