Healthy Breakfast Habits

Developing healthy eating habits and starting the day right with a nutritious filling breakfast. 

Rise and Dine.

We’ve been told time and time again, that breakfast is the most important meal of the day, yet it is common for people to skip breakfast either due to time constraints and running late for work, wanting to lose weight, or simply having no appetite in the morning.

It’s time to break the fast. 

Developing a healthy eating pattern and adopting the habit of eating breakfast may help children and adolescents to better manage their weight in their youth, and carrying forward a healthy habit into adulthood.  Majority of research steers in the direction of weight gain and increased risk of overweight and obesity in those individuals who skip breakfast.  The statement: break the fast helps explain the importance of breakfast. During the night, while we are sleeping ourbody’s metabolic rate runs at a slower rate, conserving energy, upon waking our body needs to speed up and breakout of the resting metabolic state, getting up and preparing a healthy nutritious breakfast is one way to jump start your metabolism for the day.

Some studies suggest that those who eat breakfast are more likely to eat healthier throughout the day, and less prone to overeating in the evening. Whilst we sleep, our body has been fasting for ~ 8-12 hours, our blood sugars are naturally low first thing in the morning which can results in poor concentration, alertness and low energy levels, eating first thing in the morning can enhance memory, attention span and cognitive functioning.

Example healthy breakfast options

  1. Greek yoghurt topped with berries, nuts and seeds

  2. Oats with milk (semi skimmed, skimmed, almond, soya, nut milks…), banana and honey

  3. Smoothie: prepared using skimmed milk, greek yoghurt, berries, protein powder and ice

  4. High fibre breakfast cereal with milk

  5. Omelette with a selection of vegetables (mushrooms, spinach, peppers, tomatoes etc)

  6. Toast with avocado and poached egg

  7. Baked beans on wholemeal toast

  8. Scrambled egg on seeded bread

  9. Smoked salmon and low fat cream cheese bagel

Starting the breakfast habit

  1. Start small and light: simple way to ease into the habit of eating breakfast is by taking baby steps and starting with a small portion of easy-to-digest foods that are nutrient dense. Try a smoothie packed with fruit, vegetables and protein.

  2. Include some protein: helps to keep you fuller for longer.

  3. Little and often: if breakfast is not a natural meal for you, start by preparing a meal that you can nibble on or sip, on your way to work.

  4. Set your alarm 15 minutes earlier

  5. Eat according to your likes and not dislikes

  6. Don’t rely on coffee and a muffin from your local shop. Surprisingly enough this harmless looking breakfast could potentially set you back ~700kcals.


Lindsay Benson