6 Common Breakfast Mistakes That Drain Your Energy
Mornings are busy, so your approach to workday breakfasts is likely fast and easy or grab and go. Or whatever the kids are eating. If you find yourself hungry an hour or two after you eat or you’re ravenous by lunch, you may be making one or more of the breakfast mistakes below.
1. Skipping Breakfast
Breakfast should boost your cognitive performance, energy levels, and metabolism. You won’t achieve peak performance if you don’t nourish your brain and body. If you don’t wake up hungry, eat something snack-size but nutrient-dense, and a second snack in an hour or two. You also burn fewer calories when you skip meals, as your body stores calories and fat when nourishment is irregular.
Breakfast tip: Drink a bottled protein shake or a low-sugar smoothie with protein powder.
2. Consuming Too Few Calories
Even if your breakfast is lower in calories than your lunch and dinner, aim for between 300 and 500 calories. Most whole-grain cereal is between 300 and 370 calories per serving. The earlier you rise, the longer the gap between breakfast and lunch. So, like above, you can eat something light and pack a nutrient-dense snack.
Breakfast tip: Whole-grain cereal with milk, fruit, and nuts or seeds is under 500 calories. Maybe a hard-boiled egg and a serving of vegetables or pita chips for your snack. Or a serving of yogurt with nuts or seeds sprinkled in.
3. Too Much Sugar
This is one of the most common breakfast mistakes, as sugar is a key ingredient in many breakfast foods and beverages. From drinking too much juice to flavored coffee, pastries, or refined carbohydrate cereal your body processes as sugar. Spiking your blood sugar early in the day may be why you wake up energetic and crash before lunch. Eating a high-sugar breakfast daily is a habit that increases your risk for Type 2 diabetes.
Breakfast tip: Ensure your breakfast cereal is low in sugar and is truly made from whole grains, not just labeled “made with whole grains”. Drink your coffee black. Or with a bit of milk and sweetened with monk fruit sugar or allulose sugar.
4. Not Enough Protein
I understand the need for fast and easy breakfast foods, but many easy options are low on protein. If you feel hungry shortly after eating, it’s because your food wasn’t nutrient-dense. You’re either low on calories or you ate enough calories but not enough protein.
Breakfast tip: Sprinkling an ounce of nuts on your cereal or in your yogurt is one way to boost the protein content. Or eating a hard-boiled egg or avocado toast with whole-grain bread.
5. Too Much Juice
It’s good to limit hydration before bedtime to minimize sleep disruption, so it’s likely been 8 to 10 hours since you’ve hydrated. Although juice is hydrating, it’s high in sugar. Even if there’s no added sugar, 8 ounces of OJ is almost a full day’s worth of sugar.
Breakfast tip: If you drink fruit juice, limit it to 3 or 4 ounces to avoid this breakfast mistake. Also, drink at least 8 ounces of water. This can include unsweetened herbal tea, but coffee doesn’t count toward your hydration.
6. Not Enough Fiber
Approximately 9% of women consume enough fiber. Fiber plays a range of roles in your body, including slowing digestion. Slowing digestion makes you feel fuller longer. Aim for at least 28 grams of fiber per day, ideally a bit more.
Breakfast is often a lighter meal, so it may not contain as much fiber as your lunch and dinner but aim to eat 8 to 10 grams between breakfast and your mid-morning snack.
Breakfast tip: Oatmeal is an excellent source of fiber. Also, try to incorporate a serving of veggies into your breakfast or mid-morning snack for additional fiber.
Let’s Discuss Some Healthy Breakfast Ideas For You
Eating a well-balanced breakfast truly starts your day off right! If you aren’t making the breakfast mistakes above, but your energy levels are low mid-morning, let’s discuss tailored nutrition that supports sustainable weight loss. I’ll work with you to create healthy, fast, and easy meals that won’t slow you down in the morning.