Healthy Eats: College Breakfast Edition

Healthy Eats: College Breakfast Edition

Avocado and Tomato ToastBy Lexi Orlan, Contributing Blogger

How many times have you heard that breakfast is the most important meal of the day? But when you get to college, your parents aren’t around to remind you every morning. Between late nights of studying, and sleeping until the last possible moment before your 8 AMs, breakfast usually goes unnoticed. However, research shows that eating breakfast daily, which was instilled in you as a child, actually rings true.

Consequences of Skipping Breakfast
Omitting breakfast can have major consequences. Breakfast helps keep you satiated, allowing you to focus in the classroom. Without focus, your grades may suffer, and those late nights studying would go to waste. Not only does breakfast help your attention span, but it is also important for your body. Research has shown that eating breakfast helps manage your weight, as well as maintain weight loss (if that is your goal).

Also, eating breakfast regularly is associated with the reduced risk of chronic diseases, such as type 2 diabetes and metabolic syndrome. Although these may not be major concerns for a college student, it’s still important to be aware of these consequences as they can have a great impact later on in life.

What’s In A Healthy Breakfast?
Don’t just go and grab a toaster pastry for breakfast! What your breakfast is composed of is just as important as eating breakfast. The USDA recommends a breakfast with at least three of the following food groups: fruits, vegetables, whole grains, fat-free or low-fat dairy, and lean protein.

Breakfast Ideas
If you skip breakfast just because you don’t know what you want or how to prepare a healthy breakfast, don’t fret! Here are a few simple and healthy breakfast ideas:

  1. Original instant oatmeal packet (with water or non-fat/low-fat milk) with fresh or dried fruit (like raisins) and a dash of cinnamon.
  2. One whole egg and 2 egg white omelet with zucchini, eggplant and onions (or whatever veggies you can grab).
  3. Avocado toast topped with sliced tomatoes, a sprinkle of crushed red pepper flakes and a drizzle of sriracha.
  4. Banana, berry, and yogurt smoothie or try Toby’s Berry Smoothie.


All of these breakfasts can be easily assembled in your dorm room, with the additional use of a microwave and blender, depending on the breakfast choice. A small refrigerator is also a good idea so you can purchase a small amount of ingredients in advance.

As you continue on in your college career, you come to find your parents always seem to be right. So, next time you think about skipping breakfast, remember, that breakfast really is an important meal of the day.

Lexi Orlan will be a senior dietetics major at the University of Delaware.  She hopes to become a registered dietitian and use her passion for food and health to better others’ lives.

1 Comment
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