Health specialists say people who are always hungry again by 11am could be missing one crucial thing from their breakfast. A simple 30-second check before the first bite could help keep hunger at bay, a nutritionist says.
Many popular breakfasts are packed with carbohydrates but fall short on nutrients that help keep you satisfied throughout the morning. That could mean reaching for crisps, chocolate or cereal bars just a couple of hours after eating, even if you've had what looks like a decent-sized breakfast.
The 'Breakfast Check'
Nutritionist Oliver Goble, from Supply Life, recommends carrying out what he calls a 'Breakfast Check' before eating. He said it takes less than 30 seconds and involves asking yourself three simple questions before your first bite.
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."
The first question is: "Where is my protein?" Goble says protein helps slow digestion and is one of the nutrients most closely linked with helping people feel fuller after eating. The second question is: "Where's my fibre?" He explains that foods such as oats, berries, wholegrain bread, fruit, seeds and high-fibre cereals help add bulk to meals and support steadier energy levels. The final question is: "Will this realistically keep me full until lunch?" Goble says if your breakfast is mostly sugary or refined carbohydrates, you may find yourself hungry again much sooner than expected.
Small Swaps Can Make a Big Difference
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."
Simple changes can make breakfast far more filling without adding lots of extra effort. Goble says adding Greek yoghurt and berries to cereal, topping porridge with nuts or seeds, choosing wholegrain toast instead of white, or including eggs alongside your breakfast can all help create a meal that's more balanced.
Goble 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."
Foods Rich in Fibre and Protein
The NHS says: "Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer."
A higher-fibre breakfast could include cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded Wheat), or porridge as oats are also a good source of fibre. Go for wholemeal or granary breads, or higher-fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice. Potatoes with their skins on, such as a baked potato or boiled new potatoes, are also recommended. Add pulses like beans, lentils or chickpeas to stews, curries and salads, and include plenty of vegetables with meals.
Protein-rich foods include fresh, unprocessed meat, chicken, and fish; dairy products such as milk, yoghurt (look for higher protein options with more than 7g of protein per 100g such as Skyr or Liberté), cheese, and milk puddings like rice, semolina and tapioca puddings, and custard. Vegetarian options include eggs, beans, lentils (including dahl) and chickpeas (including hummus), soya milk, tofu and tempeh, Quorn, nuts, and seitan.
