A nutritionist has shared a simple 30-second 'breakfast check' that could help you feel full until lunchtime, preventing mid-morning cravings for biscuits, crisps, and chocolate.
The 30-second breakfast check
Nutritionist Oliver Goble from Supply Life recommends asking three straightforward questions before eating your morning meal. The first is 'Where's my protein?' – a component often missing from breakfast bowls, which supports slower digestion and helps you feel satisfied after eating.
The second consideration is 'Where's my fibre?' – an essential element that can be incorporated through oats, berries, wholegrain bread, fruit, seeds, and high-fibre cereals. Fibre helps maintain consistent energy levels throughout the morning, preventing that dreaded slump before lunchtime.
Making breakfast a substantial meal
The crucial question, where many people fall short, is whether your breakfast will realistically sustain you until lunch. Breakfast shouldn't be treated as a quick snack, but rather as a substantial meal that provides the fuel needed to power through your day. If your morning meal consists solely of sugary or refined carbohydrates, you're likely to find yourself reaching for snacks far sooner than anticipated.
Goble explains: "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."
Simple swaps to try
There are several straightforward swaps that could make a significant difference without placing too many demands on your morning routine. Rather than settling for a plain bowl of cereal, try bulking it up with Greek yoghurt and berries to boost your nutrient intake. Adding nuts and seeds to porridge adds extra goodness, while swapping white bread for wholegrain on toast is another effortless change worth making.
Eggs are a versatile and straightforward addition to any breakfast, helping to create a more balanced plate – whether served on toast or scrambled alongside your usual morning fare.
Goble added: "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."
