The idea of “breakfast foods” feels natural today, but it’s largely shaped by history and marketing rather than biology. In ancient times, people ate whatever was available—Romans enjoyed bread and cheese, while Egyptians sometimes started their day with beer. During the Middle Ages, influenced by thinkers like Thomas Aquinas, eating early was even discouraged. It wasn’t until the Industrial Revolution that breakfast became a consistent daily habit, as workers needed fuel before long shifts.

The modern Western breakfast took shape in the United States, thanks in part to John Harvey Kellogg, who created cornflakes as a simple, digestible food. Later, his brother helped turn cereal into a global staple through mass production and clever marketing. Around the same time, public relations pioneer Edward Bernays promoted bacon and eggs as the “ideal” breakfast, influencing public perception in a major way.

Despite the popular phrase “breakfast is the most important meal of the day,” research offers mixed conclusions. Some studies suggest benefits like better energy and metabolism, while others find no strong link between breakfast and long-term health outcomes. Ultimately, the importance of breakfast depends on individual needs and habits.

Nutrition experts recommend focusing less on tradition and more on balance. A healthy breakfast should include complex carbohydrates, protein, and healthy fats—whether that’s cereal with yogurt and fruit or something less conventional like rice and vegetables. In the end, the best breakfast is simply the one that works for your body.