5 Mistakes you could be making at breakfast
I’ll never forget something my coach told me: “The first thing you put in your mouth in the morning…provided it is food…dictates all neurotransmitters for the whole day."
Ignoring the amusement of any innuendo, it is a great reminder f the importance of breakfast. Studies have suggested that people who eat a healthy breakfast weigh less, and those who avoid breakfast tend to have high-calorie food for lunch and dinner. However, breakfast doesn’t just mean any meal. You need to make sure that it is a healthy and nutritious one.
Here are 5 common mistakes we tend to make on an everyday basis
Mistake 1: Breakfast On-the-Go
We either get up late or don’t feel like preparing breakfast. Sound like a familiar scenario? And then to top it off, we pick up something up and then eat it on our way. More often than not, its going to result in an unhealthy food choice and eating while travelling only makes it worse. Once in a while its okay, but when you eat without paying attention to your food, it's easy to overeat and indulge every day. Walking distracts your brain, and you end up eating more. Furthermore, you will not chew your food properly which can lead to digestive problems
Takeaway - Start preparing your breakfast the night before for a quick breakfast option. Smoothies or even something left over from the previous night's meal makes a good choice. Make sure you take the time to eat! This makes sure you not only enjoy your meal but also helps with digestion since you will be taking the time to chew your food properly.
Mistake 2: Is there protein there?
Protein means “primary” in Greek and for a good reason. It is the most crucial macronutrient since it is involved in so many of your body’s chemical processes. Protein also makes you feel fuller for longer and curbs your food cravings as well so including it is a must. As much as possible, try to add some good sources of protein in your breakfast to stay lean and healthy.
Takeaway - Eggs are a good source of protein and an excellent option for breakfast since they are so versatile and can be prepared in so many different ways. Other options may include oats, cottage cheese and lean meats or even protein powders if you are running short on time.
Mistake 3: Do you have fibre on the regular?
A nutritious breakfast is necessary to nourish your body and give the boost it needs. After all, it had just been without food for a long time. Having a sugar and carbohydrate-rich breakfast will give your body a boost, but that boost will be short lived. A high sugar breakfast will only increase your blood sugar level temporarily, and simple carbohydrates are easier to digest and may leave you hungrier sooner than you think. Fibre moves through your digestive system much slower, keeping you fuller for longer. It also helps to control blood sugar levels and nourishes your gut!
Takeaway - Oats, legumes and vegetables are fantastic additions to your breakfast. The fibre will not only keep a check on your weight but also keep your gut healthy and reduce the risk of diabetes and colon cancer. On average we need about 30 grams of fibre daily, so include some in your breakfast and get a head start on the day.
Mistake 4 - Don’t forget the fat!
If you still think eating fat makes your fat, then it is seriously time you rethink and reconsider. Fat is an essential part of our diet and is needed for our bodies to work correctly. Fat is a vital building block for all of our cells and hormones, not to mention it helps us absorb and transport vitamins around our bodies.
Takeaway - Add some healthy fat sources like seeds, nuts and yoghurt into your diet. This ensures that even breakfast is a balanced meal. Don’t go overboard and strive for balance.
Mistake 5 - Eat Less
It may sound contradictory but eating less is often not the answer. We usually eat less in the hope that we will lose weight or just because we don’t have time. This leads to a growling stomach before lunch. It is much better to eat right and eat well. Eating less can hurt your metabolism which makes it harder to lose weight in the long run. Breakfast is the most important meal of the day, and it is essential that you nourish your body properly and give it a healthy start to the day.
Takeaway - Include as many whole foods as possible. Make sure you have protein, fat, fibre, healthy carbohydrates and fruits or vegetables. Ensure the meal is balanced and eat till you are about 80% full. Overeating may be wrong but so is undereating.
Take the time to enjoy a balanced and complete meal at breakfast. Would you instead start your day calm and collected or rushed and stressed? How does that impact the rest of your day? How do feel on weekends where you aren’t rushing in the mornings compared to frantic weekdays? Set yourself up for success, dominate the day and make it a great one!
As a Certified Online Trainer and Precision Nutrition Coach, David is committed to helping busy professionals build healthy habits that are the keys to success.