Nutrition • 07.08.2017 • Julia Denner

5 Nutrition Mistakes You’re Probably Making at Breakfast

According to studies, people who eat breakfast usually weigh less – and those who skip the first meal of the day tend to choose high-calorie foods later for lunch and dinner.

healthy breakfast ingredients on old wooden table

Nevertheless, breakfast is not always breakfast! A bowl of store-bought chocolate granola is loaded with sugar and anything but healthy. It all comes down to a balanced meal. Now, it’s time for a reality check: are you guilty of these five breakfast mistakes?

Mistake #1: You have breakfast on the go

Instead of making breakfast, you hit the snooze button. Then you pick up something quick at the bakery and scoff it down in the car or the train. And you think, “What’s the harm in this?” After all, our body doesn’t care if we eat at a table, on the go or in a rush. But what does matter is how much we concentrate on our meal: people who focus on their breakfast tend to eat more mindfully. The results of a study suggest that walking distracts our brain and therefore we consume more calories when we eat on the go. Plus, not chewing food properly because we are in a hurry can lead to digestive problems.

Tip: If you don’t have time in the morning or you’d rather sleep a little longer, prepare your healthy breakfast the night before. How about making a creamy mango coconut chia pudding?

Mistake #2: You are skipping the fiber

If you consume a ton of sugar for breakfast, you’ll be hungry again in an hour or two. Why? Your blood sugar spikes after eating but then drops again just as quickly. Plus, a meal rich in simple carbohydrates is easy to digest. The energy boost it gives your body is short-lived and soon you will be hungry again. Why? Because your digestive system doesn’t have to work as hard. These carbohydrates are absorbed directly from your intestines into your bloodstream in their simplest form (monosaccharides or simple sugars). Sugary breakfast cereals are thus quick to digest.

Foods high in fiber (for instance, oatmeal, whole grain products, legumes, vegetables, etc.) are the exact opposite: you feel full longer because the fiber swells up in your stomach and takes longer to travel to your intestines. Fiber keeps your intestines healthy, lowers your risk of diabetes and, according to studies, can even prevent colon cancer. You should consume 30 g of high-fiber foods per day. How does a bowl of chocolate zoats (zucchini oatmeal) sound for breakfast? You can find the recipe in the free Runtasty app.

Mistake #3: You aren’t getting enough protein

Fiber is not the only thing keeping you satiated. Protein also plays a big role in feelings of fullness. An adequate intake of protein can help curb food cravings. Therefore, make sure to get plenty of the macronutrient with your breakfast. What are good sources of protein? A vegetable omelet with whole grain bread, oatmeal with (soy or Greek) yogurt and fruit or whole grain toast with nut butter, banana and chia seeds. If you need something quick, a homemade breakfast smoothie will do, too.

Did you know that…

1-1.7 g of protein per kg of body weight taken throughout the day is all you need, depending on your daily activity level.

Mistake #4: You are foregoing the fat

Fat makes you fat? It’s not as simple as that. The times when so-called light products were recommended as part of a healthy diet are long gone. Foods high in fat should, like carbohydrates and protein, be an integral part of your diet. You should consciously include healthy fat in the most important meal of the day. Nut butters, seeds, avocados or plain yogurt (regular fat) are good options. They keep you feeling full and taste great.

Healthy breakfast on a wooden table

Mistake #5: You aren’t eating enough

A healthy breakfast gives you a good start to the day. If you choose a balanced meal in the morning, chances are that you will eat healthier the rest of the day. Don’t be afraid to eat a big breakfast: to get your metabolism going in the morning, it’s a good idea to fill up on natural foods (like the examples we mentioned above). That way you are prepared for the day and don’t have to worry about dealing with a grumbling stomach still hours before lunch.

So you can see that it’s no accident that breakfast is known as the most important meal of the day! Make sure to eat a balanced diet, focus while eating and feel free to fill up on natural foods.


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Julia Denner

Julia is a dietitian and creative cook. She is passionate about traveling the world, exercising (outdoors) and trying out new restaurants and food. She is convinced that a varied diet and regular, hard training are the keys to success.


View all posts by Julia Denner »

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  • Eating a huge breakfast with lots of fiber and veggies. Still getting hungry by 12 o’clock…

    • Runtastic Team

      When do you eat breakfast?

      • Biba Baba

        Maybe it’s not when (or how much, or what), it’s just that his body is used to getting food at 12…

  • Isaías Forero

    Great articles. Also the app is quite helpful, though I’ve been using it for a while and I think that it would be great if you allow users to set the number of series as well as the recovery time.

  • Dirk-Jan Padmos

    I’m not a native english speaker so I might misunderstand but to my idea it is mentioned that high sugary cereals are easily absorbed and thus not the best breakfast and after that it is mentioned that high fiber products like oatmeal are better.

  • Biba Baba

    Up until the “big breakfast” thing I agreed, then again I don’t really know why I read these click bait articles that just tell you shit you already heard… Aaaanyway, all fine and dandy but you don’t need to eat breakfast to boost your metabolism. Old myth, the breakfast foon industry wants you to believe, it’s bs. Eat good and eat little, try inttermittent fasting. I do 18:6, lost a ton of weight and the myth you’ll bounce back if you eat less to lose weight is bs. If you don’t otherwise eat like a pig you’re fine plus your body gets used to the new style fast so it’s really easy.