A 30-second breakfast check before your first bite could keep you full until lunchtime, according to nutritionist Oliver Goble. The simple routine involves asking three questions about your plate to help curb hunger pangs and reduce cravings later in the morning.
Many popular breakfast options are high in carbohydrates but lack the nutrients needed to maintain satiety through the morning. This can lead to reaching for crisps, chocolate or cereal bars just a few hours after eating, despite having had what seemed like a substantial meal.
The three questions of the breakfast check
Goble, a nutritionist at Supply Life, calls the routine a “Breakfast Check” and says it takes under 30 seconds. The first question is: Where's my protein? Protein slows digestion and is among the nutrients most strongly linked to feeling fuller after a meal.
The second question is: Where's my fibre? Foods such as oats, berries, wholegrain bread, fruit, seeds and high-fibre cereals add bulk to meals and promote more stable energy levels during the morning. The final question is: Will this realistically keep me full until lunch? If breakfast consists mainly of sugary or refined carbohydrates, hunger may return sooner than expected.
Small swaps make a big difference
Goble said: “People often think they're hungry because they haven't eaten enough, but more often it's because their breakfast wasn't balanced in the first place. Taking a few seconds to check what's on your plate can help you build a meal that's much more satisfying.”
Simple adjustments can make breakfast more satisfying without much effort. Adding Greek yoghurt and berries to cereal, topping porridge with nuts or seeds, choosing wholegrain toast instead of white, or serving eggs with breakfast can all contribute to a more balanced meal.
Goble added: “You don't need a perfect breakfast and you certainly don't need expensive healthy foods. The aim is simply to include a balance of protein, fibre and healthy fats wherever possible, as these nutrients work together to help keep you satisfied.”
He also said: “When breakfast keeps you satisfied for longer, you're naturally less likely to spend the rest of the morning thinking about food. It's a small daily habit, but one that can have a surprisingly big impact over time.”
