Breakfast is called the most important meal of the day for a reason. After an overnight fast, the body needs a quality source of energy to kick-start the metabolism and provide concentration and strength for daily activities.
However, what we eat for breakfast can have a long-term impact on our health, energy levels, and mood.
Proteins for strength and satiety
A balanced breakfast should include protein, which helps keep you feeling full and prevents blood sugar spikes. Eggs, Greek yogurt, cottage cheese, nuts, or plant-based proteins like hummus are all great choices for a morning meal.
Carbohydrates – but smart ones
Unlike processed and sweetened cereals, whole grains (oats, rye bread, wholemeal toast) provide slower and more stable energy. Adding fruit, such as bananas, berries or apples, adds natural sugars, vitamins and fibre.
Fat – an ally, not an enemy
Healthy fats are an important part of breakfast. Avocados, almonds, flax seeds, or chia seeds help with vitamin absorption and keep you feeling fuller for longer.
Avoid empty calories
White flour-filled pastries, industrial juices, and overly sweetened yogurts provide a short-term burst of energy, but quickly cause a drop in concentration and the need for additional snacks.
Examples of healthy breakfasts:
- Vegetable omelette and wholemeal toast
- Oatmeal with fruit and nuts
- Greek yogurt with honey and chia seeds
- Smoothie made from green leafy vegetables, bananas and almond milk
A healthy morning routine doesn't have to be complicated or expensive. The key is balance and conscious choices of foods that nourish the body and support mental clarity.
Bonus video:
