September is Better Breakfast Month. Why coffee doesn't count (but last night's leftovers do) and other ways to make the most of your morning meal.

September is Better Breakfast Month, which is all about encouraging people to “brush up on their breakfast skills” and prioritize this morning meal. Of course, eating a nourishing and balanced breakfast can be a challenge for many people, thanks to busy schedules, early school drop-offs and flat-out not being motivated to whip something up. However, September serves as a reminder of the importance of fitting in a well-balanced, nutrient-packed breakfast. Here are five things you should know about this morning meal.

Breakfast really is the most important meal of the day

Your parents weren’t wrong when they told you that breakfast is the “most important meal of the day.” Not only can a well-balanced breakfast set the nutritional precedent for your entire day, but eating breakfast can aid in a slew of beneficial health outcomes, including a reduced risk of chronic diseases such as heart disease, diabetes and hypertension, as well as a reduction in LDL, or "bad," cholesterol. Even the American Heart Association has chimed in, stressing the importance of eating breakfast for overall heart health.

Eating breakfast can also stave off a midmorning energy crash. When we wake up, we naturally have lower blood sugar levels due to the overnight period of "fasting" (hence the term breakfast, or breaking your fast). If you skip breakfast and jump headfirst into the day, you run the risk of experiencing brain fog and fatigue. The brain runs on glucose — aka carbohydrates — and to perform optimally at whatever task, whether that's in the office or the gym, you need adequate levels of it.

But not just any breakfast will do. Research shows that opting for a quality breakfast — one that’s made of nutrient-dense foods — results in better health outcomes, including lower levels of stress vs. those who ate a poor-quality breakfast (we’re looking at you, regular donut eaters!).

A cup of coffee doesn’t count as breakfast

Many of us have experienced those busy mornings where we convince ourselves that a big cup of coffee is all we need to kickstart our day. It’s tempting to skip breakfast, especially when we're in a rush, believing that coffee alone will fuel us through hectic schedules.

However, coffee is not a full meal. While it may offer a temporary boost in alertness and serve as a comforting ritual for many, it lacks essential nutrients that our bodies need to function optimally, possibly leading to a crash in energy levels later in the day. Insufficient nutrition can impair cognitive function, making it difficult to concentrate and affecting decision-making abilities. A lack of balanced meals may also contribute to increased irritability and mood swings, as well as a heightened risk of overeating later on.

To maintain sustained energy and optimal performance, it's essential to incorporate a nutritious breakfast that includes proteins, carbohydrates and healthy fats. And you can enjoy your cup of coffee on the side!

A healthy breakfast means eating a variety of important nutrients

Not all breakfast foods are created equally. If you take a look at grocery store shelves, you'll see just how many sugar-packed cereals, baked goods and granola products are marketed specifically toward breakfast time. Although eating these products every now and then won't ruin your health goals, it's a good rule of thumb to remember that the healthiest breakfast is one that contains the following nutrients: ample protein, fiber, healthy fats and complex carbohydrates.

Protein plays a role in promoting satiety, or the feeling of being full and satisfied. Feeling satiated may help support weight maintenance as it decreases the chances of overeating once the brain signals that the stomach has had enough.

Fiber, another key nutrient to include in your breakfast, works in similar ways, promoting satiety while also potentially reducing the markers of many different health outcomes including cardiovascular disease, type 2 diabetes, obesity and even certain types of cancers.

Healthy fats, like nuts and avocado, may help reduce "bad" cholesterol levels and may even aid in mental health outcomes for those suffering from depression and anxiety. Plus, they have an added satiety benefit too.

Lastly, complex carbohydrates are an essential component of any healthy breakfast. Complex carbohydrates — think fruits and whole grains — usually contain more fiber per serving, and these fibers can help manage blood sugar levels while also keeping you fuller for longer.

You don’t have to eat classic breakfast foods

While traditional breakfast foods like eggs, bacon and pancakes are popular, there's no rule that dictates you must eat them to start your day. Many people embrace alternative options that align better with their dietary preferences or lifestyles. For instance, a smoothie packed with fruits and greens can provide a refreshing and nutrient-rich start. Alternatively, leftovers from dinner or a hearty salad can also make for satisfying morning meals.

Ultimately, breakfast should be about what fuels your body with key nutrients, what you are comfortable eating and what brings you joy, regardless of conventional norms.

Eating breakfast may help support weight management … but it also may not

We know that eating a quality breakfast can support certain aspects of our health. But what about weight management, specifically?

An evaluation of 13 studies published in the British Medical Journal showed that eating breakfast may not have any effect on weight loss, and in some cases may lead to slight weight gain. Results showed that groups who ate breakfast gained 1.2 pounds compared with those who didn't eat breakfast, and ate an average of about 260 more calories per day. While 1.2 pounds isn’t a huge amount of weight, it does highlight that simply having breakfast may not be a surefire weight loss strategy.

But that doesn’t necessarily mean you should skip it. The researchers of this study note that eating breakfast regularly could have other important effects beyond weight loss, such as improved concentration and attentiveness levels in childhood. And other research shows that certain breakfast choices can support weight loss, like high-protein picks such as eggs, suggesting that what we are eating at breakfast time may be more important to consider vs. whether we are eating breakfast at all.

Lauren Manaker is a dietitian and author.