If you regularly feel hungry before lunch and reach for biscuits or snacks, your breakfast may be to blame. A nutritionist has shared a simple 30-second check that could help you stay fuller for longer.
Most popular breakfast options are high in carbohydrates but often lack the essential nutrients needed for sustained energy, according to Oliver Goble, nutritionist at Supply Life. He suggests everyone performs a 30-second 'breakfast check' before eating, which involves asking three straightforward questions.
The three questions to ask yourself
The first question is 'Where's my protein?' This nutrient is frequently missing from breakfast but should not be overlooked, as it supports slower digestion and is closely linked to feeling satisfied after a meal.
The second question is 'Where's my fibre?' Fibre is a vital part of any breakfast and arguably the easiest to add. Options include oats, berries, wholegrain bread, fruit, seeds and high-fibre cereals, which add substance to the meal and help maintain steady energy levels through the morning.
Will it keep you full until lunch?
The crucial question is 'Will this realistically keep me full until lunch?' For many people, the answer is no. Breakfast should not be a rushed bite but a substantial meal that provides energy for the day ahead.
If your morning meal consists only of sugary or processed carbohydrates, you may feel peckish much earlier than expected. Goble said: "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
Several straightforward substitutions can make a significant difference without taking much time. Instead of a simple bowl of cereal, adding Greek yoghurt and berries can boost its nutritional value. Adding nuts and seeds to porridge, or swapping white bread for wholegrain on toast, are other quick options. Eggs are also an easy addition to any breakfast, whether on toast or scrambled as a side.
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."
