For many of us, breakfast is a love-hate relationship. Some of us can’t function without our morning cuppa and a slice of toast, while others barely manage a mouthful before dashing out the door.
But did you know that some of the most common breakfast habits could undermine your health, energy, and mood for the rest of the day?
We’ve spoken to leading dietitians and nutrition experts to uncover the miniature, everyday mistakes we make at breakfast—and what you can do to set yourself up for a better, brighter day.
Whether you’re a lifelong breakfast devotee or a serial skipper, read on to see if you’re guilty of these sneaky breakfast blunders.
1. Skipping breakfast altogether
Let’s start with the big one: skipping breakfast. It’s easy to think, ‘I’m not hungry, I’ll just wait until lunch.’
But after a night’s sleep, your body has used up much of its stored energy (glucose) to keep your heart beating and your brain ticking over. By morning, you’re running on empty.
Dietitian Thanh Thanh Nguyen explained: ‘Breakfast is an opportunity to refuel and set yourself up for success. Skipping it can leave you playing catch-up all day, reaching for quick fixes like sugary snacks that lead to energy crashes and brain fog.’
If you’re not a big eater in the morning, try something light but nourishing, like a smoothie with milk, protein powder, chia seeds, or a small bowl of Greek yoghurt with fruit. The key is to give your body some fuel to start the day.
2. Not eating enough (or just grabbing a snack)
Is a single muesli bar or a banana on the run enough? Think again. While it’s better than nothing, a tiny breakfast often won’t see you through to lunch, leaving you tired, cranky, and more likely to overeat later.
Nguyen suggests, ‘If you can’t manage a big breakfast, consider having two smaller ones—one early, and a mid-morning snack. The goal is to keep your energy steady and avoid that mid-morning slump.’
Pair your snack with a protein or healthy fat source—for example, a boiled egg with your fruit, or a handful of nuts with your muesli bar.
3. Skimping on protein
Protein isn’t just for gym junkies. It’s essential for muscle maintenance, especially as we age, and it helps keep you full and satisfied.
Many classic breakfast foods—toast, cereal, or pastries—are low in protein, leaving you hungry and reaching for more food sooner than you’d like.
Dietitian Amber Young recommends aiming for around 20 grams of protein at breakfast.
‘It helps with energy, keeps you fuller for longer, and supports muscle health,’ she said.
And here’s a pro tip: Add eggs, Greek yoghurt, cottage cheese, or nut butter to your breakfast. Adding a glass of milk or a sprinkle of seeds to your porridge can make a big difference.
4. Thinking breakfast has to look a certain way
Who says you have to eat cereal or toast in the morning? Don’t force yourself if you’re not a fan of traditional breakfast foods.
‘Our bodies don’t know the difference between breakfast, lunch, or dinner foods—they just need nutrients,’ said Young.
Leftover roast veggies, a slice of last night’s frittata, or a chicken sandwich can make a delicious breakfast. The important thing is to eat something that gives you energy and nutrients, not to stick to outdated food rules.
5. Relying on coffee alone
We get it—sometimes the only thing you want in the morning is a hot cup of coffee. But while caffeine gives you a quick boost, it doesn’t provide the nutrients your body needs to function.
Drinking coffee on an empty stomach can lead to jitters, anxiety, and even digestive issues like heartburn or an upset tummy.
Nguyen warned, ‘Coffee isn’t a substitute for breakfast. It can make you feel worse if you haven’t eaten anything.’
So, try to have at least a small snack with your coffee—a slice of wholegrain toast, a piece of cheese, or a handful of nuts can help buffer the effects of caffeine and keep your energy steady.
6. Winging it without a plan
Ever find yourself staring blankly into the fridge, wondering what to eat? Or worse, running out the door with nothing at all? Lack of planning is one of the biggest reasons people skip or skimp on breakfast.
‘Having something ready to go makes all the difference,’ said Nguyen. ‘Even prepping a simple breakfast sandwich or overnight oats the night before can save you time and stress in the morning.’
Keep a few easy options on hand—think boiled eggs, pre-portioned yoghurt, or homemade muffins. If you’re pressed for time, a banana and a handful of nuts are better than nothing.
Breakfast doesn’t have to be complicated, but it does matter. By avoiding these common mistakes and making a few simple tweaks, you can boost your energy, improve your mood, and set yourself up for a healthier day, every day.
Have you changed your breakfast habits recently? What’s your go-to morning meal? Share your tips and experiences in the comments below.
Also read: Is the $8 IKEA breakfast really the cheapest meal? Australians weigh in
