Childhood and adolescent overweight and obesity have surged worldwide since the 1980s. The World Health Organization (WHO) estimates that more than 390 million children and adolescents aged five to 19 are overweight, with 160 million of them living with obesity. These rising trends have sparked concern about the long-term public health burden, as childhood obesity is a strong predictor of non-communicable diseases later in life, including type 2 diabetes, cardiovascular disease and certain cancers. Skipping breakfast is one of the behaviours linked to childhood obesity, as it is consistently associated with poor dietary habits and higher calorie intake later in the day.
Studies showed that skipping breakfast can disrupt energy balance and macronutrient distribution, often leading to overeating and the consumption of calorie-dense, low-nutrient foods.
In addition, irregular eating patterns tied to breakfast skipping may interfere with metabolic regulation and increase the risk of disorders such as insulin resistance.
Studies showed that children and adolescents who eat breakfast regularly tend to have better overall diet quality and a more balanced nutritional profile than those who skip it. Children and adolescents who eat breakfast daily tend to consume fewer calories overall, maintain healthier body weight and show better health markers such as improved blood sugar control and lower body fat. This is especially significant given the rising rates of metabolic syndrome and type 2 diabetes among young people.
Breakfast is frequently described by nutrition experts as the “most important meal of the day”. It has been suggested that breakfast should account for about 20% of a person’s recommended daily intake.
Some studies suggest that an appropriate breakfast should contribute between 15-25% of daily energy intake.
A good breakfast should provide all the essential nutrients the body needs to start the day. A balanced morning meal includes ingredients from every food group, with a focus on proteins, healthy fats and high‑fiber carbohydrates.
Effects of skipping breakfast
Children and adolescents may skip breakfast for reasons such as limited time, reduced appetite in the morning, socioeconomic barriers, or limited nutrition knowledge. Among adolescents, body image concerns are more pronounced, particularly among girls, who may engage in unhealthy dieting practices like skipping main meals to reduce calorie intake and control body weight.
When fasting extends into the morning, blood glucose levels drop, often leading to fatigue and stronger food cravings. These cravings typically drive people toward quick fixes such as chips, pastries, or other processed foods. Although these items provide instant energy, they fail to keep hunger at bay, resulting in higher overall calorie intake throughout the day.
Hormonal balance is another concern. Cortisol, the body’s stress hormone, peaks upon waking. Eating breakfast helps stabilise its levels, while skipping breakfast can intensify appetite and lead to overeating later. Elevated cortisol has also been linked to stress, anxiety and depression. Other appetite-regulating hormones, such as leptin and ghrelin, also play a role. Keeping hormonal balance requires responding to the body’s natural hunger cues. Breakfast is more than just physical fuel, it supports mental clarity and emotional well-being, making it a cornerstone of a healthy lifestyle.
Many people skip breakfast believing it will help them shed pounds, but research suggests the opposite may be true. Without a morning meal, energy levels drop and the body begins drawing on reserves from fat and muscle tissues. This process itself requires energy, prompting the body to shift into “survival mode,” slowing metabolism and conserving fat stores rather than burning them. Weight loss expectations also fall short. Even when calorie intake is reduced, the body compensates through physical activity thermogenesis, meaning fewer calories are burned during movement.
In addition, skipping breakfast can disrupt blood sugar regulation. After lunch or dinner, glucose levels spike, triggering a surge in insulin. Over time, cells become less sensitive to insulin due to prolonged exposure, leading to insulin resistance, a risk factor for metabolic disorders.
Indeed, skipping breakfast is not a sustainable strategy for weight management. Instead, a balanced morning meal supports metabolism, stabilises hormones and promotes long-term health.
Healthy breakfast consumption has consistently been linked to physical, cognitive and social-emotional well-being across many aspects of life.
Regular breakfast consumption may support metabolic health, with fiber-rich meals improving blood sugar response, satiety and insulin sensitivity.
In contrast, skipping breakfast has been linked to higher overall energy intake. Given the negative impact of breakfast skipping on children’s nutrition, metabolism, health, mental well-being and even academic performance, it is essential to develop a clear roadmap to promote regular breakfast consumption among young people.
Strategies to promote breakfast consumption among children and adolescents must operate on multiple levels, addressing both social influences such as parents, caregivers, teachers, and peers and physical environments including homes, schools and food outlets. A key priority is boosting health and nutrition literacy among families and raising awareness of breakfast’s importance, particularly in vulnerable and low-income households. These efforts should be coordinated across both the education and health sectors. It is also important to develop age- and gender- tailor-made strategies. Effective strategies should take a multidisciplinary approach, including nutrition education programmes and counselling at the community level with the active involvement of teachers, nutritionists and other healthcare professionals. Media campaigns also play a vital role in raising awareness about eating disorders and promoting healthy dietary patterns.
Dr Tan Bee Ling is a senior lecturer in the Department of Diagnostic and Allied Health Science, Faculty of Health and Life Sciences, at Management and Science University (MSU).
