Have you heard of the expression “Breakfast like a King, Lunch like a Prince, and dine like a Pauper”?
Working with a lot of clients with digestive and weight issues, it’s something I find myself saying a lot in clinic. Most of us have a general agreement that breakfast is an important meal not to be missed, but there is still a lot of conflicting advice out there as to what and how much you should eat!
Green smoothies, bulletproof coffee, porridge, a full English? The choices are endless, and just like how starting your day with a positive mindset and morning routine has a huge impact on how the rest of your day plays out, what you eat for breakfast can have a big impact on energy levels and mood too.
From my experience, people generally fall into two different camps: those who like something sweet to start their day, and those who prefer something salty. If healthy choices are made, both have their benefits.
Opting for something sweet
A sweet breakfast option might include a delicious Smoothie bowl – berries are low fructose so make a good low sugar fruit option whilst still tasting sweet and have numerous health benefits from the phytonutrients they contain. However, for some, this might tickle your taste buds for sugar and put you on a blood sugar balance rollercoaster for the rest of the day.
Opting for something salty
This might be a wiser choice for those with a sweet tooth, for example, a delicious Scrambled eggs with feta and spinach. It also has the added bonus of healthy fats found in the feta and olives. Fats help to improve satiety and meal satisfaction, therefore leaving you feeling fuller for longer and less likely to snack on something sweet later in the day.
My advice? Experiment and tune into your own inner nutritionist.
Do 2 or 3 days in a row starting your day with a ‘sweet’ breakfast (note – this does not mean go gaga for Coco Pops!!, choose natural sugars found in fruit, dates and a small amount of maple syrup as in Buckwheat pancakes and be sure to include a portion of protein with each breakfast).
Then do the same starting with a salty breakfast. Note down your energy levels, concentration levels and food choices for the rest of the day, then reflect on day 7 as to what impact the breakfast choice had on you, your energy levels, mood, digestion and sleep, and decide what kind of breakfast suits you best.
Sweet or salty, as long as you start your day serving you and your body, the rest of your day is bound to be a good one.