Dietitian reveals what you should eat for breakfast to keep you full

What a dietitian eats for breakfast: Expert reveals her top picks for the first meal of the day – but says it’s NOT the ‘most important’ dish

  • Australian dietitian Lyndi Cohen has shared the best breakfast foods to eat 
  • She recommends eating food full of fibre and protein, such as eggs and muesli
  • She said to eat when you feel hungry and eat food that will make you feel full 
  • But Ms Cohen revealed some prefer to not eat breakfast or eat at different times
  • ‘I prefer to eat like the French do – I like lunch to be my largest meal,’ she said

An Australian dietitian has shared what to eat for breakfast to stay full until lunchtime – and why the meal isn’t the most important one of the day. 

Sydney dietitian and author of The Nude Nutritionist, Lyndi Cohen, said while foods containing fibre and protein will keep you fuller for longer, skipping this initial morning meal or eating at different times won’t make you unhealthy.  

Speaking to lifestyle company Bed Threads, Ms Cohen said: ‘You may be surprised to learn that breakfast isn’t the most important meal of the day. In fact you don’t need to eat breakfast to be healthy.’

She recommends tuning into what your body needs, considering how you feel before and after eating breakfast and eating when you’re hungry instead. 

Sydney dietitian and author of The Nude Nutritionist, Lyndi Cohen (pictured), said while it’s important to eat fibre and protein for breakfast, skipping this initial morning meal won’t make you unhealthy

She recommends tuning into what your body needs, considering how you feel before and after eating breakfast and eating when you’re hungry

What are the best meals to eat for breakfast?

Ms Cohen said her go-to breakfast is homemade muesli with mixed seeds and nuts as a great source of both fibre and protein.

Her alternative suggestions included wholegrain toast with avocado and a glass of milk, homemade porridge with a handful of nuts and a banana, eggs with a piece of wholegrain toast, mushrooms and tomatoes or plain Greek yoghurt with homemade muesli.

Alongside her muesli, Ms Cohen said she enjoys a homemade cup of coffee with milk and a small piece of chocolate.

· A piece of wholegrain toast with avocado and a glass of milk

· Homemade porridge with a handful of nuts and a banana

· Eggs with a piece of wholegrain toast, mushrooms and tomatoes

· Plain Greek yoghurt with homemade muesli

Source: Bed Threads  

What food should you eat to stay full until lunch?

Ms Cohen said working out how much food is needed to keep you full until lunch often takes ‘trial and error’ and can vary each day depending on how hungry you are.

‘I think many people try to “be good” (they try to eat less food) which means they become ravenous as the day goes on and end up overeating because they’re hungry and tired,’ she said.

‘I prefer to eat like the French do—which means I like lunch to be my largest meal. Most people under-eat during the day and come home after work and find it hard to stop eating.’

Breakfast foods that often keep you full for long periods include eggs, muesli, oats, toast with toasted vegetables and beans.

Ms Cohen said her go-to breakfast is homemade muesli with mixed seeds and nuts as a great source of fibre and protein, which she often prepares in bulk 

LYNDI COHEN’S GO-TO BREAKFAST

Ms Cohen said her favourite breakfast food is homemade muesli with a variety of mixed nuts and seeds  

‘Each time I make it with a different mix of seeds and nuts and that helps me get a little more variety in my diet,’ she said 

‘It takes five minutes to make and the oven does the rest.’ 

During the cooler months, she said she also enjoys making sticky date porridge – her ‘feel-good’ food 

Source: Bed Threads

Should everyone eat breakfast everyday?

Although breakfast is often considered to be the most important meal of the day, Ms Cohen said it’s not always an essential meal for adults.

‘Some people work best with breakfast, others don’t need to include it to feel their best,’ she said.

‘Research shows that while it’s best for kids (under 18) to eat something for breakfast to fuel their growing bodies, adults do not require breakfast.’

She also said it’s okay to eat at alternative times each day depending on when you feel hungry.  

‘Some people work best with breakfast, others don’t need to include it to feel their best,’ she said

What food should be avoided at breakfast? 

Rather than focusing on what you shouldn’t eat, Ms Cohen suggests choosing food that will fill you up – such as eggs, wholegrain bread, fruit, nuts, mixed seeds and porridge.

On her blog Ms Cohen said many prefer to only consume certain types of foods to adhere to particular tastes or dietary requirements.  

If breakfast bloating is an issue, attempt to pinpoint the type of food that might be causing the problem – such as gluten or dairy – and speak to a doctor if symptoms persist.

‘While [gluten and dairy] are common food intolerances, it can sometimes be certain ingredients in them that cause the symptoms,’ she said, such as lectin found in dairy products.

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