Coffee, sugary cereal and a constant morning rush. Many of us start the day on the wrong foot without realising the impact it has on our mood and energy levels.
Breakfast is often treated as a routine afterthought, but having clear intentions about what you eat first thing can quietly set the tone for how the morning unfolds. Registered Nutritionist and Recipe Development Manager, Lily Keeling from recipe box delivery service Green Chef, believes all meals are equally important, but warns that choosing the wrong breakfast can set you up for fatigue and cravings throughout the day.
“The notion that breakfast is the most important meal of the day is not entirely true,” says Lily. “But it does come after the longest time we typically go without eating, so choosing the right foods can make a real difference.”She adds, “A smart breakfast should keep you satisfied for at least three to four hours and can help regulate your blood sugar, which naturally dips after a long period without food.”
Why cereal isn’t always the best option
Lily explains that not all cereals are bad, and while the sugar tax has lowered sugar in some brands, most still contain high levels, with recommended portions smaller than what people typically eat.
“Many cereals marketed as healthy actually contain more sugar than you’d expect,” she stresses. “Since your blood sugar is naturally low in the morning, a sugary breakfast can trigger a rapid spike followed by a crash,” She adds, “Having them occasionally isn’t a major problem, but if you start every day with a bowl of high sugar cereal, it can lead to repeated cycles of energy spikes and crashes, often leaving people reaching for a quick coffee to ‘pick them back up’. Over time, this pattern can lead to increased fatigue, cravings for more sugary foods and leave you feeling hungry. Once habitual, this way of eating may make managing weight more challenging for some.”
Lily emphasises that she knows how rushed mornings can feel and how easy it is to think there’s more time than there actually is. “Even carving out an extra half hour in the morning to properly fuel your body can make it easier to avoid convenience options,” she points out.
So what should we be eating instead?
It’s not only about sugar, either. Many cereals are low in protein, fibre and healthy fats that help you feel satisfied for longer. Lily suggests aiming for balanced breakfasts that combine these three nutrients.
“A breakfast that’s low in protein can leave you feeling hungry not long after eating,” she says. “That doesn’t mean breakfast has to be savoury, as ingredients like Greek yoghurt, nuts and seeds can add enough protein to help avoid feeling peckish too soon.”
Her go-to options include simple, nutritious ingredients that can be adapted to suit different tastes.
“Oats are a great base for breakfast because they’re rich in fibre and slow-releasing carbohydrates,” she says. “You can add natural yoghurt for protein, nut butter for healthy fats, and a handful of berries for antioxidants and sweetness without the added sugar. This can be adapted to suit most people’s needs.”
If you prefer savoury options, Lily recommends scrambled eggs, paired with avocado on wholegrain toast. “Eggs are packed with nutrients like choline and vitamin D, which help support brain function and mood, especially during the darker months when sunlight exposure is lower.”For those in a rush, she also suggests batch preparing three to four days of overnight oats, using ingredients like oats, plant-based milk like soy, almond, or oat milk, Greek yoghurt, fruit, and seeds. She says, “You can mix everything in a jar the night before and grab it straight from the fridge in the morning for a quick, balanced breakfast.”
For more healthy breakfast inspiration, visit Green Chef.
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