When it comes to breakfast, many of us grew up with a specific idea of what it should look like. In my house, it was bread with margarine and jam, sweetened yogurt, fruit juice, chocolate milk, or a bowl of cereal. These are foods we thought of as “breakfast foods,” but this idea is largely cultural—not informed by what’s actually best for your body.
The Truth About “Breakfast Foods”
The typical breakfast many of us know is often high in sugar, processed carbs, and unhealthy fats. This combination sets off a chain reaction in your body:
- Blood sugar spikes followed by energy crashes
- Cravings for more sugary, high-carb foods
- Fat storage due to high insulin levels
- Increased stress hormones like cortisol
- Difficulty making good choices for the rest of the day
It’s not just about what we eat but how we think about food. The idea that breakfast requires special foods like cereals or pastries is outdated and often harmful.
Breaking Free from Meal Labels
There’s no such thing as “breakfast food,” “lunch food,” or “dinner food.” Every meal is simply an opportunity to nourish your body with a balance of:
- Protein (20-30g in the morning sets you up for success)
- Healthy fats (to keep you full and satisfied)
- Carbohydrates (from whole, fiber-rich sources)
- Non-starchy veggies (low-calorie, high-fiber powerhouses)
When you let go of preconceived images, every meal becomes about balance—not tradition or convenience. For instance, starting your day with a savory meal like eggs, avocado, and spinach might feel unfamiliar but will leave you feeling energized and satisfied.
Adjusting to Our Modern Food Environment
The foods available today are far more processed than those of past generations, creating unique challenges for our health. While previous generations didn’t have to think about sugar or processed carbs, our environment demands a more conscious approach.
It starts with breaking away from outdated food traditions and adopting habits that work for the world we live in today.
Reconsidering Dessert
For instance, another cultural habit we’ve inherited is the idea of dessert. Let’s say you enjoy fruits. Simply have them with your meal rather than afterward. This helps to detach your brain from old habits and avoid the unnecessary trap of craving something sweet after every meal.
The Myth of Constant Snacking
Another common misconception is the belief that you need to eat all day long, constantly grazing to keep your energy up. While this might work for someone with a carefully planned day and access to healthy, fiber-rich snacks, it’s not always practical. Life happens. Sometimes there’s simply no food available between meals—and that’s okay.
We’re constantly surrounded by unhealthy options. Grabbing whatever is convenient is rarely the best choice. Instead, trust your body to wait for something nourishing and balanced. By detaching from the idea that you need to eat the moment you feel any sign of hunger, you empower yourself to make better choices.
Your First Steps
- Ditch the cereal boxes: These “morning staples” are sugar bombs in disguise.
- Reframe hunger:Hunger will happen, and it’s not an emergency. That little pull in your stomach is natural and will pass. Your body is designed to handle short periods without food, using stored energy to keep you going
- Experiment: Try a savory, protein-packed breakfast tomorrow—your body and mind will thank you.
By detaching from outdated ideas about “breakfast foods” and making choices that truly support your health, you’ll take control of your mornings and your day.
