The Morning Mistake: Uncovering the Science Behind a Wholesome Breakfast

Skipping breakfast is common for 10 to 20 per cent of adults worldwide. Nutrition experts argue that overlooking the morning meal may adversely affect overall health. While all meals play a role in nourishment, breakfast is a crucial kickstart for the body’s proper functioning.

Maintaining a balanced breakfast is crucial in sustaining healthy blood sugar, energy levels, and fullness until the next meal. Ideally, a morning meal should include a mix of protein, fibre, and unsaturated fats, approximately 300 to 350 calories. It’s essential to avoid getting fixated on specific numerical values, as nutrient needs vary based on weight, activity level, age, and health conditions. 

Eating breakfast is widely accepted as beneficial. It can increase your energy, focus, memory, problem-solving skills and mood; improve metabolism, digestion and bone strength; and decrease your risk of heart disease, high blood pressure and obesity, according to Johns Hopkins Medicine and the International Food Information Council Foundation. 

A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.

Prioritising protein

Prioritising protein in the morning is essential, as many individuals need to catch up, often opting for sugary or carbohydrate-rich foods. Choosing protein sources low in saturated fats, such as lean meats or plant-based alternatives, is crucial to avoid potential risks like cardiovascular disease. The body requires around 25 to 35g of protein per meal to maintain muscle mass, metabolism, and physical strength. Recent research indicates that, in contrast with previous beliefs, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. There’s some evidence they may have a mild protective effect against heart disease. Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables to get more added nutrients.

Consuming essential nutrients

Certain nutrients, including calcium, vitamin D, potassium, and fibre, are commonly lacking in diets worldwide. Deficiencies in these nutrients can lead to weak bones, poor gut health, and high blood pressure. Fortunately, various nutritious breakfast options naturally provide these essential nutrients, including fortified dairy or plant-based milk, high-fibre cereals, and fruits like bananas and citrus.

Diversifying breakfast options

Diversifying breakfast options beyond conventional choices is encouraged. Whole, plant-based foods are rich in phytonutrients, antioxidants that protect cells from damage, and fibre that aids satiety and supports gut health. Even coffee and tea can contribute to a nutritious breakfast without excess sugar or cream when consumed in moderation.

Enjoying food, eating when hungry, and stopping when full are essential. Additionally, the idea that breakfast must be consumed immediately upon waking is challenged, with flexibility encouraged based on individual preferences and schedules, accommodating those who may choose to eat after engaging in morning activities. There is no reason to feel guilty if you decide not to eat breakfast. What is essential is to eat in a way that works best for you while living a healthy lifestyle and ensuring your nutrient needs are met during your other meals. If you are finding it challenging to meet your nutritional needs, consider speaking with a registered dietitian who can help you navigate any questions.