Common breakfast mistakes I see in clinic

So, I have analysed A LOT of food diaries in my life. Even with my most “nutrition aware” clients, there is nearly always something we need to discuss and change first…

…Breakfast.

I’ve got news. You will not get far with;

• healing

• being at optimal health

• restoring energy

• having happy hormones

• being primed for conception; without getting this right.

The biggest breakfast mistakes I see:

1. Firstly, no breakfast, extended fasting, or fasted morning workouts

   • Yes, there are benefits to periods of fasting for gut health, longevity, and cellular repair. However, a lot of this research is done on men (who tend to do better with intermittent fasting). If you are stressed, working to restore hormonal balance, energy, or optimise fertility; this definitely isn’t the time to practise this.

2. Toast / cereals (even the “healthy ones” / porridge (that’s not been pimped*)

   • High in refined carbohydrates, lower in protein, low healthy fats -> blood sugar spikes -> insulin increases -> drop sugar drops = hungry/tired / searching for a high sugar pick me up + hormonal disruption

   • Lacking in nutrient density

   • Low in protein and healthy fats (fats fuel hormones), proteins are vital for hormonal health and both help to slow the blood sugar response from carbohydrates which = stable energy, mood, happier hormones

   • Some cereals are more processed than others, but watch out for relying on “healthy” cereal options most days. For example, Fruit & Fibre still has added sugar and a high % of dried fruit which is high in natural sugars. So, a recommended bowl size (40g) would contain the equivalent of nearly 2.5 tsp of sugar. Most research shows the typical pour of cereals is actually nearly double that serving size so nearly 5 tsp of sugar in one bowl. Plus it’s low in protein.

3. Unbalanced smoothies or juices

   • Smoothies are great quick-fixes, but not if they aren’t balanced with protein (think nuts, seeds, nut butter, perhaps collagen or protein powder if right for your situation), are heavy on high-GI fruits (banana, dates, mango, pineapple, grapes) or pre-made (most of these are high in natural sugars and have been heat-processed for shelf-life therefore loss of nutrients is inevitable)

   • Homemade juices - great if you want an occasional dose of nutrients. I like fresh ginger combined with citrus when I’m feeling a bit under the weather. I pair this with food to blunt the blood sugar response. Juicing removes the fibre from the fruit/vegetable (fibre helps to reduce the blood sugar response from the natural sugars they contain); so don’t be chugging back a large glass for breakfast without considering healthy fats and protein around it.

   • OJ - for the same reasons as homemade juices, this just spikes that blood sugar. I worked in the food industry for a long time across lots of different food products (so nothing gets by me), did you know, even “not from concentrate OJ with bits”, isn’t actually juiced oranges with natural bits. They take the juice, then add back frozen “orange cells”, and often also have to add “add-backs” which are basically refined flavours as the natural flavour is lost in the processing 🤯.

4. Plain fruit

   • Although fruit can be wonderful and rich in antioxidant, particularly those dark berries. Having just a solo banana, grapefruit, or bowl of fruit can lead to the same blood sugar imbalances due to the lack of protein and healthy fats. Think about pairing this with some greek yoghurt, nuts and seeds.

5. Skimmed milk

   • No judgement, before I delved more into nutrition and even after my BSc in Food Science and Nutrition - I’d opt for the red top. If you’re drinking skimmed milk, you’re missing out on the fat-soluble vitamins that milk can be a great source of. I’m now an Organic blue-top girl.

6. Alternative milks with seed oils and additives

   • The type of alternative milk you’re using e.g. soya, almond, oat, cashew etc - is very dependant on your personal situation. So I won’t comment on this. However, they often contain seed oils e.g. rapeseed oil, which is often highly refined (to reduce any flavour / odour / instability). These can be more inflammatory due to the refinement and omega balance.

   • I rate Plenish Organic “m*lks”, they never add oils, gums or flavourings.

7. A common one for the mamas out there, just grabbing a bite or two of the kids left-overs (a nibble of the toddlers leftover soreen was what one follower answered they’d had for breakfast on IG) & I see this a lot in clients with littles

   • Firstly, this comes from a place of empathy. I know how hectic it can be carving out any time for yourself. However, I promise if you’re going to do one thing in the day for you - make it prioritising a balanced nutrient-dense breakfast and your whole day will fall into place more easily. Even better, enjoy something the kids will have too. Balancing blood sugar levels for kids can have a huge impact on areas such as energy, mood, concentration, “hanger” attacks. Eggs are a real brain-boosting choice for kids given they are rich in choline and a source of high quality protein - they can be used in so many ways and super quick to make too. Stay tuned for support and ideas for this…

I have a nice freebie with some breakfast ideas, split by how much time you have. I totally understand that with busy lives we can’t be slaving away in the kitchen first thing. Just drop me an email or get in touch here and I can share this with you.

Also, we all love an indulgent brekkie or croissant once in a while. I’m not a total kill-joy. In fact, I enjoyed one this morning from the most amazing little local artisan bakery that only opens Thurs-Sat (thankfully 😂). But I do have some hacks I use with my clients if they are opting for this occasionally.

Feel like you need a breakfast audit?

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