10 Simple Ways to Cope with Stress | Sutter Health
10 Ways to Cope with Chronic Stress · 1. Rebalance Work and Home · 2. Get Regular Exercise · 3. Eat Well and Limit Alcohol and Stimulants · 4. Connect with ...
good breakfast
Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a <anchor>good breakfast</anchor>, add more organic fruits and vegetables for a well-balanced diet, avoid processed foods and sugar, try herbal tea and drink more water.
Breakfast: Don't Skip It | Sutter Health
Breakfast: Don't Skip It \| Sutter Health

# Cookie Policy

To improve your website experience, we use cookies and other tracking technologies and may share data with service providers.

By clicking 'Accept', you agree to the collection of data and use of these tracking technologies as described in our [Privacy PolicyOpens new window](https://www.sutterhealth.org/privacy/privacy-policy). Select 'Decline' for essential cookies only.

AcceptDecline [Customize Your Preferences Opens new window](/privacy/cookie-preference)

[Jump to content](#content)

- [Set Your Location](#changelocation)
- [Sign in or Enroll](https://myhealthonline.sutterhealth.org/mho/Authentication/Login)

Set Your LocationSet Your Location

- [Find a Doctor](/find-doctor)
- [Find a Location](/find-location)
- [Donate Now](/giving/give-now)
- [Patient Login](javascript:;)


- [Sign In to My Health Online](https://myhealthonline.sutterhealth.org/mho/Authentication/Login)
- [Enroll in My Health Online](/myhealthonline/enroll)
- [Learn About My Health Online](/myhealthonline)

- Enter a search term:
















View all resultsfor


- Enter City or ZipGeolocateMake this my location [Open \
Choose a medical group or hospital](/widgets/change-brand)
- Clear my location

### Change Location

X

[**Sutter Health**](/)

- [BOOK APPOINTMENT](javascript:;)
- [![Book Appointment](/assets/img/header/calendar.svg)](javascript:;)
- [![Profile](/assets/img/header/profile.svg)](javascript:;)
- MENUOpen Menu

### Book Appointment

[![Sutter Walk-In Care location](/assets/img/header/banner-wic.jpg)\
**Walk-In Care** \
\
In-person care for minor illnesses.](/appointments?type=walkincare) [![Sutter Urgent Care location](/assets/img/header/banner-uc.jpg)\
**Urgent Care** \
\
In-person care for moderate illnesses and injuries.](/appointments?type=urgentcare) [![Video visit with doctor](/assets/img/header/banner-video-visits.jpg)\
**Video Visits** \
\
Virtual care with a Walk-In Care clinician.](/appointments?type=videovisits) [![Family with new baby](/assets/img/header/banner-primary-care.jpg)\
**Primary Care** \
\
Ongoing care and wellness for everyone.](/appointments?type=primarycare) [![Woman getting vaccine](/assets/img/header/banner-covid.jpg)\
**COVID-19 and Flu** \
\
Resources for vaccination and boosters.](/appointments?type=covid-flu)

### Patient Login

- [Sign In to My Health Online](https://myhealthonline.sutterhealth.org/mho/Authentication/Login)
- [Enroll in My Health Online](/myhealthonline/enroll)
- [Learn About My Health Online](/myhealthonline)

- [Patients and Visitors](javascript:;)








## Patients and Visitors



Get personalized, coordinated care across Northern California through the Sutter network.

[View Patient Resources](/for-patients)





### My Health Online



Make appointments, message your doctor and more through our patient portal.

[Enroll Now](/myhealthonline/enroll)













- [Find a Doctor](/find-doctor)
- [Find a Location](/find-location)
- [View All Services](/services)
- [Request Records](/for-patients/request-medical-record)
- [Pay a Bill](/for-patients/billing-insurance)

### Patient Resources

- [Contact Us](/contact-us)
- [Patient and Visitor Information](/for-patients)
- [My Health Online Patient Portal](/myhealthonline)
- [Classes and Events](/classes-events)
- [Doctor Referrals](/for-medical-professionals/sutter-specialty-network)
- [Health and Wellness](/health)
- [COVID-19 and Flu Resources](/for-patients/flu-covid-19-resources)

### Billing and Insurance

- [Pay a Bill](/for-patients/billing-insurance)
- [Accepted Health Plans](/health-plan)
- [Cost Estimates/Charges](/for-patients/health-care-costs-and-charges)
- [Medicare Advantage](/for-patients/medicare)
- [Sutter Health Plus](http://www.sutterhealthplus.org/)

- [Treatments and Services](javascript:;)








## Treatments and Services



Access [award-winning](/about/awards), comprehensive primary and specialty care for your whole family.

[View All Services](/services)



### Schedule a Visit



Convenient care options for your everyday health needs.

[Book Appointment](/appointments)











### Get Care



- [Primary Care](/appointments?type=primarycare)
- [Video Visits](/video-visits)
- [Walk-In Care](/appointments?type=walkincare)
- [Urgent Care](/appointments?type=urgentcare)
- [Emergency Care](/location-search?location-type=emergency-rooms)

### Featured Services

- [Mental Health](/services/behavioral-health)
- [Pregnancy and Childbirth](/services/pregnancy-childbirth)
- [Imaging](/services/imaging)
- [Pediatrics](/services/pediatric)
- [Orthopedics](/services/orthopedic)
- [Cancer](/services/cancer)
- [Heart and Vascular](/services/heart-vascular)

- [Dermatology](/services/dermatology)
- [Physical Therapy](/services/physical-therapy-rehabilitation)
- [Ear, Nose, and Throat (ENT)](/services/ear-nose-throat)
- [Labs](/services/lab-pathology)
- [Urology](/services/urology)
- [Neuroscience](/services/neuroscience)
- [Women's Health (OB/GYN)](/services/gynecology-womens-health)
- [View All Services](/services)

- [Research and Education](javascript:;)








## Research and Education



Our contributions to medical research and education lead to better healthcare outcomes.

[Research at Sutter](/research)





### Graduate Medical Education



Join our robust training programs led by nationally known healthcare leaders.

[Explore Opportunities](https://www.suttermd.com/education)













### Research



- [Clinical Trials](/research/clinical-trials)
- [Research Studies](/research-search?result-type=study)
- [Publications](/research-search?result-type=publication)
- [Investigators](/research/investigators)

### Education

- [Residencies and Fellowships](https://www.suttermd.com/education)
- [Continuing Medical Education](https://www.suttermd.com/education/cme)

- [About Sutter](javascript:;)








## About Us



Explore the ways we provide innovative, compassionate care through our network.

[Learn About Sutter Health](/about)





### Work at Sutter Health



Shape the future of healthcare and build your career within our diverse teams.

[Find Jobs](/jobs)













### About Sutter Health



- [About Us](/about)
- [Diversity and Inclusion](/about/diversity-inclusion)
- [Awards and Honors](/about/awards)
- [Leadership](/about/leadership)
- [Annual Report](/annualreport)
- [News and Media](https://vitals.sutterhealth.org/)
- [Patient Stories](/patient-stories)
- [Business Programs](/business-units)

### Community

- [Giving](/giving)
- [Volunteer With Us](/volunteering)
- [Community Benefit](/community-benefit)

### Careers

- [Jobs at Sutter](/jobs)
- [Physician Opportunities](/physician-opportunities)
- [Residencies and Fellowships](https://www.suttermd.com/education)

- [BOOK APPOINTMENT](/appointments) [![Book Appointment](/assets/img/header/calendar.svg)](javascript:;)

[Sutter Health](/ "Sutter Health")

- [Patients and Visitors](javascript:;)
- [Treatments and Services](javascript:;)
- [Research and Education](javascript:;)
- [About Sutter](javascript:;)

[Find a Doctor](/find-doctor) [Find a Location](/find-location) [Contact Us](/contact-us) [Donate Now](/giving/give-now)

[BOOK APPOINTMENT](/appointments)

- [![My Health Online Patient Login](/assets/img/header/profile1.svg)My Health Online Patient Login](https://myhealthonline.sutterhealth.org/mho/Authentication/Login)
- [![Set My Location](/assets/img/header/map-pin.svg)Set My Location](javascript:;)

Search

![](/assets/img/header/down-icon.svg)

[Sutter Health](/ "Sutter Health")

- [Find a Doctor](/find-doctor)
- [Find a Location](/find-location)
- [View All Services](/services)
- [Request Records](/for-patients/request-medical-record)
- [Pay a Bill](/for-patients/billing-insurance)

### Patient Resources

- [Contact Us](/contact-us)
- [Patient and Visitor Information](/for-patients)
- [My Health Online Patient Portal](/myhealthonline)
- [Classes and Events](/classes-events)
- [Doctor Referrals](/for-medical-professionals/sutter-specialty-network)
- [Health and Wellness](/health)
- [COVID-19 and Flu Resources](/for-patients/flu-covid-19-resources)

### Billing and Insurance

- [Pay a Bill](/for-patients/billing-insurance)
- [Accepted Health Plans](/health-plan)
- [Cost Estimates/Charges](/for-patients/health-care-costs-and-charges)
- [Medicare Advantage](/for-patients/medicare)
- [Sutter Health Plus](http://www.sutterhealthplus.org/)

## Patients and Visitors

Get personalized, coordinated care across Northern California through the Sutter network.

[View Patient Resources](/for-patients)

### My Health Online

Make appointments, message your doctor and more through our patient portal.

[Enroll Now](/myhealthonline/enroll)

![Patient](/assets/img/header/cta-mho-app.jpg)

### My Health Online

Make appointments, message your doctor and more through our patient portal.

[Enroll Now](/myhealthonline/enroll)

![](/assets/img/header/down-icon.svg)

[Sutter Health](/)

### Get Care

- [Primary Care](/appointments?type=primarycare)
- [Video Visits](/video-visits)
- [Walk-In Care](/appointments?type=walkincare)
- [Urgent Care](/appointments?type=urgentcare)
- [Emergency Care](/location-search?location-type=emergency-rooms)

### Featured Services

- [Mental Health](/services/behavioral-health)
- [Pregnancy and Childbirth](/services/pregnancy-childbirth)
- [Imaging](/services/imaging)
- [Pediatrics](/services/pediatric)
- [Orthopedics](/services/orthopedic)
- [Cancer](/services/cancer)
- [Heart and Vascular](/services/heart-vascular)
- [Dermatology](/services/dermatology)
- [Physical Therapy](/services/physical-therapy-rehabilitation)
- [Ear, Nose, and Throat (ENT)](/services/ear-nose-throat)
- [Labs](/services/lab-pathology)
- [Urology](/services/urology)
- [Neuroscience](/services/neuroscience)
- [Women's Health (OB/GYN)](/services/gynecology-womens-health)

## Treatments and Services

Access [award-winning](/about/awards), comprehensive primary and specialty care for your whole family.

[View All Services](/services)

### Schedule a Visit

Convenient care options for your everyday health needs.

[Book Appointment](/appointments)

![](/assets/img/header/down-icon.svg)

[Sutter Health](/)

### Research

- [Clinical Trials](/research/clinical-trials)
- [Research Studies](/research-search?result-type=study)
- [Publications](/research-search?result-type=publication)
- [Publications](/research/investigators)

### Education

- [Residencies and Fellowships](https://www.suttermd.com/education)
- [Continuing Medical Education](https://www.suttermd.com/education/cme)

## Research and Education

Our contributions to medical research and education lead to better healthcare outcomes.

[Research at Sutter](/research)

### Graduate Medical Education

Join our robust training programs led by nationally known healthcare leaders.

[Explore Opportunities](https://www.suttermd.com/education)

![Research](/assets/img/header/cta-new-doctors.jpg)

### Graduate Medical Education

Join our robust training programs led by nationally known healthcare leaders.

[Explore Opportunities](https://www.suttermd.com/education)

![](/assets/img/header/down-icon.svg)

[Sutter Health](/)

### About Sutter Health

- [About Us](/about)
- [Diversity and Inclusion](/about/diversity-inclusion)
- [Awards and Honors](/about/awards)
- [Leadership](/about/leadership)
- [Annual Report](/annualreport)
- [News and Media](https://vitals.sutterhealth.org/)
- [Patient Stories](/patient-stories)
- [Business Programs](/business-units)

### Community

- [Giving](/giving)
- [Volunteer With Us](/volunteering)
- [Community Benefit](/community-benefit)

### Careers

- [Jobs at Sutter](/jobs)
- [Physician Opportunities](/physician-opportunities)
- [Residencies and Fellowships](https://www.suttermd.com/education)

## About Us

Explore the ways we provide innovative, compassionate care through our network.

[Learn About Sutter Health](/about)

### Work at Sutter Health

Shape the future of healthcare and build your career within our diverse teams.

[Find Jobs](/jobs)

![Career](/assets/img/header/cta-sutter-employees.jpg)

### Work at Sutter Health

Shape the future of healthcare and build your career within our diverse teams.

[Find Jobs](/jobs)

Search

- [Home](/)
- [Health and Wellness](/health)
- [Nutrition](/health/nutrition)
- Breakfast: Do Not Skip It

Content


# Breakfast: Don't Skip It

Eating a simple, nutritious breakfast can help you maintain your weight and fuel your body for the day ahead.

![Carolyn McCune](/assets/img/dr-profiles/provider-carousel-80x80.png)

Contributor

### Carolyn McCune

Mills-Peninsula Medical Center

With excuses ranging from “I don’t have time” to “I work out in the morning,” breakfast has become the most skipped meal of the day. In fact, more than 31 million Americans report skipping breakfast, according to a 2011 study by the NPD Group.

But breakfast may be one of the best things you can do for your body. Studies show that eating a regular breakfast can improve your cognitive function, help you avoid gaining weight and may help reduce coronary problems. Recently, scientists have discovered another reason to eat breakfast: to start your body’s daily clock.

![African-American couple eating breakfast](/images/health-topics/nutrition/african-american-couple-eating-breakfast-600x300.jpg)

Carolyn McCune, a registered dietician with Mills-Peninsula Medical Center, says eating breakfast gives you the energy you need to tackle the day ahead.

“Having the right breakfast can ensure you have good energy levels all day, your metabolism is running efficiently and your brain is sharp,” McCune says.

Researchers who study circadian rhythms traditionally thought light cued the body’s systems every day. But new findings point to food as a critical factor in resetting our internal timepiece.

The body’s metabolism adjusts to a slow burn overnight, McCune says, so it uses fewer calories while you’re sleeping. If you skip breakfast, your body will continue the same snail’s pace of calorie consumption until you finally eat, which triggers your body to switch out of sleep mode and use up calories at a higher rate. Meanwhile, as the morning wears on, your appetite increases.

“Now it is noon and you’re starving,” McCune says. “You look at the lunch menu and suddenly all the rich, high-fat foods look more appealing than ever, so you’re more likely to make poor food choices.”

Research shows that people who skip breakfast are more likely to be overweight and have a higher risk of heart disease. A 2013 study by the Harvard School of Public Health of 27,000 men over a 16-year period found that men who routinely skipped breakfast had a 27 percent higher risk of having a heart attack or dying from coronary disease as compared to men who ate a morning meal.

This is because skipping breakfast puts your body in a state of fasting, McCune says. Over time, this can spark a domino-like effect of health consequences, starting with insulin sensitivity that can lead to type 2 diabetes, high blood pressure and heart disease.

## Choosing the Ideal Breakfast

According to McCune, the ideal breakfast delivers nutrients slowly and steadily. It includes 7 to 10 grams of protein — the amount in one egg, an ounce of cheese or a few tablespoons of peanut butter — plus 30 grams of complex carbohydrates, found in 2 slices of whole wheat bread, an English muffin, a bowl of oatmeal or a couple of corn tortillas.

Sweet coffee drinks, pastries, sugary breakfast cereals and fruit juice can give you a shot of quick energy, but McCune says to avoid them as they can leave you feeling lethargic 30 to 60 minutes later.

“A balanced breakfast will help you feel satisfied longer, keep your energy levels up and your appetite in check,” she says.

Your morning meal is a great time to focus on [getting more fiber into your diet](/health/nutrition/getting-more-fiber-in-your-diet), which will help you feel satisfied, and to add [nutrition superfoods](/health/nutrition/superfoods-food-as-medicine) such as flaxseeds and blueberries to your diet.

## Fueling Your Workout

If your first stop in the morning is the gym, McCune says breakfast is still an essential part of your day.

“Studies show that you can’t burn fat efficiently unless you have some fuel on board,” McCune says. “So a light meal or snack is your best bet before a workout. Grab a balanced energy bar, a slice of whole grain toast with peanut butter, or a small protein shake.”

After your workout, be sure to eat a regular-sized breakfast.

“Whether you just finished a morning run or you’re climbing out of bed, it’s vital to start your day with a balanced morning meal,” McCune says.

## Making Time for Breakfast

Getting up just 10 to 15 minutes earlier each day can give you enough time to prepare a nutritious breakfast. McCune says it’s best to know what you’re going to have for breakfast the next day before going to bed. This is also a good strategy for packing healthy lunches.

“There are simple, healthy choices you can pull together in just a few minutes,” McCune says. “The key is planning ahead – shop for the right foods and prepare them in advance.”

Try some of these breakfast ideas:

- **Apple, cheese and walnut snack pack** — Toss 1 sliced apple, 1 ounce of cheddar cheese cubes and a few tablespoons of toasted walnuts into a sealable plastic bag for a nutritious, portable meal.
- **Morning pizza** — Toast an English muffin and top it with ricotta cheese, a sliced tomato, salt and pepper, and a drizzle of olive oil.
- **Breakfast smoothie for one** — Pour ½ cup soy, almond or cow’s milk into a blender. Add ¼ cup Greek yogurt, ½ cup fresh fruit and a handful of ice. Puree until smooth. Serve in a to-go cup for your morning commute.
- **Yogurt parfait** — Stir a handful of toasted, chopped almonds, fresh fruit and a drizzle of honey into a 7-ounce cup of Greek yogurt.
- **Breakfast burrito** — Fill a whole grain or corn tortilla with scrambled eggs, cheese and a touch of salsa. Roll it up and go.
- **Toast, lox and Greek yogurt** — Layer 2 ounces of smoked salmon on top of a piece of whole wheat toast covered in Greek yogurt. Throw on chopped red onion and capers for extra zest.
- **Apple and cheese tartine** — Top slices of a whole wheat baguette with apple butter, apple slices and cheddar cheese. Broil for a couple of minutes in a toaster oven.
- **Celery and peanut butter** — The night before, wash and chop stalks of celery into bite-sized pieces. Place in a container with 2 tablespoons all-natural peanut butter. Just grab and go.
- **Fruit and cottage cheese** — For a super easy breakfast, toss some fresh fruit into a cup of cottage cheese or low-fat yogurt. For extra nutrients, top it off with walnuts or flaxseeds.
- **Hard-boiled egg** — If you’re truly in a hurry, it’s a good idea to keep a few hard-boiled eggs in your refrigerator. This is also a good go-to snack in the afternoon.

## Related Articles

- [Breaking Your Caffeine Habit](/health/nutrition/breaking-your-caffeine-habit "")
- [Organic or Not?](/health/nutrition/organic-or-not "")
- [Does Meat Cause Cancer?](/health/nutrition/does-meat-cause-cancer "")
- [Lactose Intolerance Guide](/health/nutrition/lactose-intolerance-survival-guide "")
- [Risks of Energy Drinks](/health/nutrition/risks-of-energy-drinks "")
- [Am I Dehydrated?](/health/nutrition/am-i-dehydrated "")

### More Resources

![View Sutter's full resource library](/images/icons/medical-library-80x80.png)

### [Healthwise Resource Library](/medical-library "View Sutter's full resource library")

Look up helpful health information.

![View information for Sutter Health Patients](/images/icons/patient-record-80x80.png)

### [Patient Information](/for-patients "View information for Sutter Health Patients")

Practical info for Sutter patients.

![Tools and Quizzes](/images/icons/tools-quizzes-80x80.png)

### [Tools and Quizzes](/health/tools-quizzes "Tools and Quizzes")

Online tools to help you make decisions about your health.

- Next
- Previous
- Close

The Sutter Health Network of Care

Expertise to fit your needs

[Primary Care](/services/primary "Primary Care")

Check-ups, screenings and sick visits for adults and children.

[Specialty Care](/services "Specialty Care")

Expertise and advanced technologies in all areas of medicine.

[Emergency Care](/services/emergency "Emergency Care")

For serious accidents, injuries and conditions that require immediate medical care.

[Urgent Care](/services/urgent "Urgent Care")

After-hours, weekend and holiday services.

[Walk-In Care](/services/primary/walk-in "Walk-In Care")

Convenient walk-in care clinics for your non-urgent health needs.

[Sutter Health logo](/ "Sutter Health logo")

- [Contact Us](/contact-us "")
- [Find Doctors](/find-doctor "")
- [Find Locations](/find-location "")
- [Book Appointment](/appointments "")
- [Request Medical Records](/for-patients/request-medical-record "")
- [Donate Now](/giving "")

[Sign in to My Health Online](https://myhealthonline.sutterhealth.org/mho/Authentication/Login "")

### Billing and Insurance

- [Pay a Bill](/for-patients/billing-insurance "")
- [Accepted Health Plans](/health-plan "")
- [Estimate Costs](/for-patients/health-care-costs-and-charges "")
- [Medicare Advantage](/for-patients/medicare "")

### About Sutter

- [About Our Network](/about "")
- [Community Benefit](/community-benefit "")
- [Annual Report](https://www.sutterhealth.org/annualreport "")
- [News and Media](https://vitals.sutterhealth.org/ "")

### Our Team

- [For Employees](/for-employees "")
- [For Medical Professionals](/for-medical-professionals "")
- [For Vendors](/for-vendors "")
- [For Volunteers](/volunteering "")

### Careers

- [Jobs at Sutter](https://jobs.sutterhealth.org/ "")
- [Physician Jobs](/physician-opportunities "")
- [Graduate Medical Education](https://www.suttermd.com/education "")

Copyright © 2024 Sutter Health. All rights reserved. Sutter Health is a registered
trademark of Sutter Health ®, Reg. U.S. Patent & Trademark office.

- [ADA Accessibility](/accessibility "")
- [Price Transparency](/for-patients/healthcare-cost-transparency "")
- [Privacy](/privacy "")
- [Do Not Sell My Personal Information](/privacy/privacy-request "")
- [Cookie Preferences](/privacy/cookie-preference "")

- [LinkedIn Opens new window](https://www.linkedin.com/company/sutter-health/ "LinkedIn ")
- [YouTube Opens new window](https://www.youtube.com/sutterhealth "YouTube ")
- [Facebook Opens new window](https://www.facebook.com/SutterHealth "Facebook ")
- [XOpens new window](https://twitter.com/SutterHealth "X")
- [Instagram Opens new window](https://www.instagram.com/sutterhealth/ "Instagram ")
- [Glassdoor Opens new window](https://www.glassdoor.com/Overview/Working-at-Sutter-Health-EI_IE4654.11,24.htm "Glassdoor ")