Healthy breakfast: what your body really needs in the morning

For a long time, I was the type who only had a coffee in the morning. Maybe a quick croissant on the way to work. Then, at around 10 am, the energy dip would reliably hit, followed by a trip to the vending machine for some kind of chocolate bar.

At some point, I asked myself whether it really had to be that way. The short answer: no. You’ll find the longer answer in this article.

What surprised me was this: it is not about eating as much as possible in the morning. Or eating particularly early. It is about combining the right things. And that is not so complicated once you understand what your body actually needs after a night’s sleep.

The International Breakfast Research Initiative analysed data from six countries. The result: people who eat breakfast regularly consume significantly more important nutrients, including fibre, calcium, B vitamins, iron and magnesium. And these nutrients are typically not made up for later in the day when breakfast is skipped.

Even more interestingly, according to meta-analyses, people who skip breakfast have around a 20% higher risk of being overweight. It sounds paradoxical: eat less, gain more weight? The reason is simple: without breakfast, you are more likely to reach for energy-dense snacks later and eat more at subsequent meals.

Regular breakfast is also relevant for metabolic health. Studies show better insulin sensitivity and more favourable cholesterol levels in people who eat in the morning.

A good breakfast has three building blocks: carbohydrates for energy, protein for fullness and healthy fats to support nutrient absorption. The split that has proved effective in studies:

When it comes to carbohydrates, quality is crucial. Wholegrain products, oats and fruit have a low glycaemic index: they raise blood sugar slowly and prevent the typical mid-morning slump. White bread and sugary cereals do the opposite.

Theory is good, but practice is better. Here are three options I make regularly myself. All are put together in a scientifically sound way and ready in under 10 minutes.

All three options have this in common: complex carbohydrates, plenty of protein and a portion of fruit or vegetables. Porridge is my favourite for days when I know lunch will be late, as it really keeps you full for a long time.

I’m not here to ban anything. But there are a few breakfast classics that deliver more marketing than nutrients. Once you understand why they can be problematic, making a choice becomes easier.

Sugary cereals: Many products contain 15 g of sugar per 100 g, which is almost 4 sugar cubes per serving. Your blood sugar shoots up, then drops again quickly, and by 10 o’clock you’re hungry.

Ready-made fruit yoghurts: They sound healthy, but often contain just as much sugar as cereals. Better: plain yoghurt with fresh fruit.

Croissants and sweet pastries: One croissant contains around 400 kcal, much of it from fat and refined flour. Fine as an occasional treat, but not ideal as an everyday breakfast.

Alongside macronutrients, a good breakfast also provides important vitamins and minerals. Breakfast is actually the best time to cover part of your daily requirements, because these nutrients often fall short later in the day.

The rule of thumb: a good breakfast provides 300–500 kcal and should ideally be eaten within 2–3 hours of waking up. That equates to around 15–25% of your daily energy requirement.

Do you have to eat breakfast at 6 am if you get up at 5 am? No. But by 8 or 9 o’clock, you should have something in your stomach if you’re active in the morning.

When it comes to drinks, start with a glass of water, plus coffee or tea without sugar. Milk counts as a source of nutrients, not a thirst quencher. I’d skip fruit juices, as they contain a similar amount of sugar to fizzy drinks and are not very filling.

I would not have thought such a small change could make such a difference. The mid-morning slump has gone, I eat less at lunch and, perhaps this sounds exaggerated, I simply start the day better.

You do not have to change everything at once. Start with one thing: swap white bread for wholemeal bread. Or choose plain yoghurt with fresh berries instead of fruit yoghurt. After a few weeks, you will notice the difference.