Healthy Breakfast Choices

Most breakfasts contain little in the way of protein as they can consist of only a muffin or a piece of toast and caffeine. Therefore a healthy breakfast should ideally be something that gives us a good start for the day, should not be filling us up too much but giving the body some fuel and nutrition.

Breakfast is such a vital meal to set you up for the day, that I wanted to write about this. Getting it wrong can lead to blood sugar swings, tiredness, lethargy, low mood and motivation, among other things, when getting it right can set you up with energy and vitality for your day ahead.

Gluten & Dairy at Breakfast

Breakfast is a meal where some of the most common food intolerances and allergens are consumed, such as gluten and dairy. Dairy is such a common thing to have at breakfast in cereals, but if a person is intolerant to it, it can be more damaging to the body than of use. Even if a person is not intolerant to cow’s milk, the way it is prepared these days makes it hard to digest and difficult for the body to assimilate.

Missing Breakfast

Missing breakfast is very common as people are often in too much of a hurry going out of the door to get to work, or have no appetite for breakfast. In the case of the latter it is worth seeing me to find out why this is the case.

If a person misses breakfast there can be 16-17 hours with no food between dinner the previous night and lunch the next day. So it is better to have something for breakfast than nothing. The trouble with such a long gap between eating is it can trigger blood sugar swings, which can affect energy levels and very commonly sleep patterns at night and tired spells after meals.

Breakfast Cereals

Breakfast cereals can be a great way to start the day if you shop carefully and read labels. Most cereals are packed with sugar, additives and wheat and although many make claims of being healthy and vitamin enriched, the reality is in most cases you are better off avoiding them, but there are some gems out there in health food stores and some supermarkets.

What to have for Breakfast?

I recommend you make sure you include protein in your breakfast, such as eggs, yogurt, nuts, as this helps to set you up for energy and vitality during the day.

Here are some examples of healthy things you can have for breakfast:


Unroasted muesli with no added sugar is a good choice, and something I recommend with something like almond milk or another dairy free milk option.


Having eggs for breakfast a few times a week is fine, but not daily. You can have this with wholemeal bread and cooked tomatoes for example as a healthy way to start the day.


For a lighter breakfast you could try having fruit and yogurt, and perhaps some nuts with it.


Swap coffee or tea for a fresh juice, such as carrot, apple and ginger to give you an energy kick and a zing for the day.


Hot water with a slice of lemon is a tonic for the digestive system and is great to have on an empty stomach first thing in the morning.

I am always interested to hear how you have been going with your health, and if you have any questions please let me know.

Best wishes,

Nick Dale
Tel: 9397 9124
Mobile: 0412 596789

I am available at the Galleria from Tuesday to Saturday 9.30am - 5pm and late night shopping on Thursday's. Come by and see me and give me an update on how you are going when you can.




Nick Dale, Naturopath Perth, Morley, Roleystone

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