Do you eat breakfast? If so, what do you have?
The first meal of the day has long been seen as the most important, with research showing links between having breakfast and better health through lower incidence of diabetes and heart disease and a lower body mass index.
The rise in popularity of intermittent fasting and time-restricted eating has prompted many people to skip breakfast, however, and sparked a debate about this meal’s importance.
We asked four experts in nutrition, three of them in Hong Kong, whether breakfast is important, what they ate and the reasons for their choices. Their consensus: never skip breakfast, eat it not too long after waking – and include protein.

Katia Demekhina, nutritional therapist
If you are on holiday and relaxed, skipping breakfast might be something you can do without negative effects.