We’ve all heard that breakfast is the most important meal of the day. But is it really — and more importantly, are we eating the right kind of breakfast?
For many people, breakfast often means toast and jam, sugary cereal, or a pastry grabbed on the go. While these might provide a quick energy boost, they’re also high in refined sugars and carbohydrates that can leave us feeling sluggish, hungry, and irritable a couple of hours later.
A healthy breakfast should do more than just fill you up — it should fuel your brain, balance your blood sugar, and set the tone for your entire day.
What Makes a Good Breakfast?
A nourishing breakfast should ideally include:
- Healthy fats – such as avocado, nuts, seeds, or full-fat yoghurt
- Quality protein – like eggs, plant-based protein, or tofu
- Fibre – from fruit, vegetables, or whole grains
- No added sugar – avoid hidden sugars in flavoured yoghurts, cereals, and spreads
Instead of cereal and milk, try a smoothie with coconut yoghurt, frozen berries, chia seeds, and a spoonful of nut butter. Or how about a savoury plate of eggs with sautéed greens and avocado?
What If You’re Not Hungry in the Morning?
That’s okay. Some people naturally don’t feel like eating first thing — and intermittent fasting (skipping breakfast) can work well for some. The key is to listen to your body and ensure that your first meal of the day, whenever it happens, is rich in nutrients and free from processed junk.
The Takeaway
Breakfast isn’t about tradition — it’s about nourishment. Start your day with real, whole foods and see how your energy, mood, and concentration improve throughout the morning.
Let breakfast work for you, not against you.
Written by Milvia Pili (FNTP)
Nutritional Therapist | Blue Zone Nutrition
