Breakfast is often hailed as the most important meal of the day, and for good reason. It’s the foundation that sets the tone for your energy levels, focus, and eating habits throughout the day. However, even the most health-conscious among us can fall into some common breakfast traps that can derail our best intentions.
Dietitians Thanh Thanh Nguyen, MS, RDN, and Amber Young, MS, RDN, emphasise the importance of breakfast as more than just a meal—it’s a key opportunity to fuel the body, boost energy, and promote mindful eating throughout the day. Moving away from skipping breakfast can help reduce brain fog and set a strong foundation for overall well-being.
Here are six common breakfast mistakes, along with expert-backed tips that can transform your morning routine and set you up for a day full of energy, focus, and mindful eating.
1. Skipping breakfast altogether
Skipping breakfast can leave you ‘running on empty’, as your body has already used up stored glucose overnight, says Nguyen. This can lead to poor food choices later, such as reaching for sugary carbs, which cause a ‘sugar crash’ and disrupt your energy levels. As Young explains, ‘Carbs are not bad, but they should be balanced with healthy fats and protein.’ If you’re not up for a heavy meal, consider a smoothie with ingredients like milk, protein powder, and chia seeds for a filling and nutritious start to your day. Just be sure to maintain the right balance of macronutrients for sustained energy.
2. Settling for a meagre breakfast
Granola bars are a common on-the-go breakfast, but Nguyen says they ‘won’t last you the whole morning’. Even if they’re balanced, they lack the calories needed to fuel your day. She recommends having a bigger breakfast or splitting it into two smaller meals. ‘If you can’t do a full breakfast, try having two small things in the morning,’ Nguyen suggests.
3. Not including enough protein
Classic breakfast staples like waffles, pancakes, and French toast are often high in carbs but lack protein, which is essential for providing lasting energy, preventing hunger, and avoiding sugar crashes. Nguyen recommends aiming for around 20 grams of protein at breakfast to stay fuller longer. While savoury options like omelettes naturally include more protein, sweet dishes often don’t meet this need. To make up for this, you can pair sweet items with protein-rich foods such as milk, Greek yoghurt, or nuts, or modify dishes like oatmeal or toast by adding ingredients like peanut butter or eggs to boost protein intake.
4. Being too traditional with breakfast choices
Many people believe breakfast has to consist of traditional foods like cereal, eggs, or pancakes, but this is a social construct, according to Young. She emphasises that removing these self-imposed restrictions opens up more food options, as our bodies don’t recognise food based on the time of day, only the nutritional content. If you don’t enjoy typical breakfast foods, feel free to eat whatever you like—such as leftover lasagna or chicken cacciatore—since non-breakfast foods can still provide the necessary energy and nutrients for the day.
5. Relying on coffee as a meal
While coffee may give a short-term energy boost due to caffeine, it isn’t a substitute for actual food, says Young. As the caffeine wears off, you’re likely to experience a crash, which can also affect your mood and stress levels. Drinking coffee on an empty stomach can heighten feelings of anxiety and may lead to gastric distress, such as acid reflux or diarrhoea. Adding food to your morning coffee helps slow caffeine absorption and softens its impact, preventing unwanted crashes and discomfort.
6. Winging it without a plan
Lack of time can make breakfast a challenge, especially if your choice requires preparation, like overnight oats, or if you’re rushing out the door, says Nguyen. To make mornings easier, she suggests planning ahead by prepping meals the night before, such as a breakfast sandwich or burrito. This way, you can grab something quick from the fridge and save valuable time in the morning.
Breakfast plays a vital role in setting the tone for your day, fueling your body, and maintaining energy levels throughout. By avoiding these common breakfast mistakes, you can ensure that you’re giving your body the proper nourishment it needs to thrive.
Do you have any breakfast habits that work well for you? How do you ensure you’re starting your day off right? Feel free to share your insights in the comment section below!
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For years I have had Uncle Toby’s ceereals, with berries, grapes and milk, sometimes with either cashews oir walnuts, followed by either waffle or toast and marmalade, followed by black tea. That has set me up for the day every time. Occasionally I might skip the marmalade and put either an egg or bakedd bens on it.