I am sure you’ve heard this a million times, but breakfast is said to be the most important meal of the day. It will depend on how we start the day and that’s how our organism will behave all day. If you have the wrong choice for breakfast, it will be further reflected in the choice of meals throughout the day.

The combination of breakfast foods should contain all the macronutrients in an appropriate ratio. Only then will you make sure you get enough nutrients into your body.

It is okay to eat 2-3 hours after waking up (if you practice intermittent fasting), but you must have breakfast.

Having the opportunity to talk to more people and compare their habits, but also the habits of people around me, I decided to write down and highlight the most common mistakes made with breakfast.

Pastry with yogurt

“Well, I do not eat much for breakfast, a small bagel and yogurt and that’s all day” – this is the most common sentence I hear and every time someone tells me this, I try to explain where he/she is wrong. If we did a nutritional analysis of the macronutrients that are in the bagel and yogurt, the result would be about 80% carbohydrates and a very small percentage of protein and fat. This percentage does not meet the principles of a balanced diet, and white flour and sugar from the dough raise insulin and can only make you feel hungry and decrease your energy after 2-3 hours of such a meal. Elevated insulin is the biggest culprit for the accumulation of fat tissue around the abdomen.

Eating only Fruits

I was also in that group for a while (a few years ago), I ate fruit in the morning and after 1 hour I had the feeling that I could eat a mountain.

Fruit is simply sugar – fructose and in the same way as dough increases insulin levels. If you eat only fruit for breakfast you risk that during the day you will face major hunger crises because the insulin that will do its thing, and on the other hand there are a few calories in the fruit.

If you need to eat 2000 calories a day, what do you think, is it right for breakfast to eat just 1 banana that contains about 100 calories? You have 1900 calories left for the whole day that you will surely eat, concentrated in one or two meals, you will overeat and you will only feel bad and reluctant.

Fruit is a great choice for breakfast, but combined with other foods that will satisfy the percentage of macronutrients.

For example, chop an apple into cubes, add 1 tablespoon of nut butter, 1 tablespoon of sunflower seeds, a little tahini and 2-3 tablespoons of boiled or soaked oatmeal in water.

This dish is a completely different story, here you have proteins and fats that complement the fruit perfectly.

Eat granola or cornflakes with yogurt or milk

Eating granola or cornflakes makes you think you are eating healthy because you are eating cereal for breakfast. But granola and cornflakes with various additives are full of sugars and unnecessary calories. These groceries are just a marketing trick that you have a quality and nutritious meal.

Whole grains should be your first choice, always buy only oatmeal or plain barley without additives, cook whole grains of wheat, oats, millet, quinoa, buckwheat in the evening. You can even prepare a few boiled cereals a week and have them for a whole week.

Add a teaspoon of honey, some fruit, nut butter or crushed nuts, tahini, etc. and here is the great and nutritious breakfast that will fill you with real calories and will have a balanced ratio of macronutrients.

Did you find your group of unhealthy breakfast? Or, you are one of those people that usually eats a balanced breakfast meal?

I’d love to hear your thoughts on this article, and please leave a comment if you have any suggestions or ideas!