6 Common Breakfast Mistakes

February 26, 2019
If you want your breakfast to provide the energy you need for the rest of the day, you need to eat the right foods and not limit yourself to just a coffee. Find out the biggest breakfast mistakes in today's article!

Breakfast is the most important and essential meal of the day. Without it, your body can’t function properly. That’s why breakfast mistakes can reduce your performance.

After spending several hours without eating any food while you rest, this first meal is your fuel. It will allow you to concentrate on your work for the day.

If you eat a good breakfast, it’ll help you avoid fatigue or bad moods.

If you want to start your day off right you should choose what you eat wisely.

Avoid the most common breakfast mistakes and make sure you get the energy you need.

1. Not eating

Drinking just coffee is one of the common breakfast mistakes.

This is without a doubt one of the biggest breakfast mistakes. Young people tend to make it overwhelmingly. That’s because they have a more fast-paced life, so they tend to forget or skip eating breakfast in the morning. It could be because they don’t have time or they simply don’t feel hungry.

If this is you, remember that this bad habit can lead to a lot of gastrointestinal problems like ulcers, gastritis, and acidity. These are all painful conditions.

There are other people who follow very strict diets that restrict them from eating a variety of foods for many hours. This is ill-advised, unless it’s based on the recommendation of your doctor and under supervision.

You need to eat a good amount of food that will allow you to recharge your batteries and face the rest of the day.

2. Not eating enough protein

To start your day off right it’s very important that you get a good dose of protein with breakfast. It’s not enough to eat a bowl of cereal to get you through those early hours of the day.

Some people only eat the cereal and omit the milk that would provide their normal dose of protein. A good alternative is to have a slice of whole wheat toast.

You can eat this with some avocado or a couple of poached eggs to have a simple and nutritious breakfast.

Remember that if you don’t get the basic amount of protein that you need, you’ll be hungry again in just a few hours.

Bread with avocado spread and poached eggs on it.

3. Not eating enough fiber

Feelings of hunger will appear if you have too much sugar with your breakfast, because these are digested very quickly. This effect can be counteracted by eating enough fiber, making you feel fuller for longer.

It’s essential to incorporate at least five grams of fiber in your breakfast and ensure that you minimize your sugar consumption. Ideally you should avoid any kind of refined sugars. Cereals that have sugar added to them are among the worst things you can choose.

The best breakfast would be vegetables with some grains or seeds and a piece of fruit.

4. Eating too little

This is one of the most common breakfast mistakes. Most people assume that a good breakfast consists of a piece of fruit on the way to work or school. This idea is totally wrong and you should abandon it as soon as possible.

It’s best to take a few minutes to sit down and eat a balanced meal, including an appropriate amount of carbohydrates, fiber, protein, and fat. Consume at least 300 or 400 calories to be sure you’ll feel full until lunchtime.

A full breakfast should include:

  • Vegetables and fruit
  • High-quality protein
  • Complex carbohydrates
  • Foods with healthy fats like nuts, seeds, or olive oil

Before you go to the gym, it’s a good idea to eat a light snack that provides you with complex carbohydrates, fiber, and essential amino acids.

5. Not eating any fats

There’s this false belief that a breakfast should be small and healthy. That it should even be fat-free, perhaps. This idea is totally false, because a meal without fat can lead to feelings of hunger even after an hour.

See Also: Fat-Free Eggless Vegan Carrot Cake

That’s why we suggest that in the early hours of the day, you replace fat-free yogurt with reduced fat products. If you don’t want to make that trade-off, add some nuts to avoid feelings of hunger later on.

Of course, you should take the time to have a healthy meal. Just a cup of yogurt with a few nuts does not make a complete breakfast.

6. Eating breakfast too late – one of the most common breakfast mistakes

It’s best to eat within the first hour after you wake up. The longer you delay your breakfast, the hungrier you’ll be and the more difficult it’ll be to feel full once you do eat.

Also Read: What to do if You Wake Up at Night

A lack of time should never be an excuse for skipping a full and healthy breakfast. Planning your meal in advance and learning how to make the right food choices will help you make the most of your time.

Don’t forget that eating a complete breakfast helps you have energy for the entire day. Don’t make these breakfast mistakes!

  • Juánez, J. C., Franco-Reynolds, L., Calderón, M., Caro, B., Rodrigo, M., & Ruiz, C. (2017). El desayuno escolar; una intervención educativa en alimentación y nutrición saludable. Didáctica de las Ciencias Experimentales y Sociales, (32), 171-182.
  • Rodrigo-Cano, S., Soriano, J. M., & Aldas-Manzano, J. (2016). Valoración de la efectividad de la educación alimentaria en niños preescolares, padres y educadores. Revista Española de Nutrición Humana y Dietética20(1), 32-39.