Eating a healthy breakfast has been recommended by dieticians for ages. Why? By the time you wake up you will not have eaten for 6-10 hours or so. Any long period without food “tells” your body to prepare for famine/starvation and it does so by slowing down metabolism and storing fat. This is exactly what you want to avoid! It’s why we recommend eating breakfast every day (within 1-2 hours of waking) and always eating regularly through the day. It has been repeatedly shown that people who skip breakfast eat more calories per 24 hours and they make poor food choices later in the day.
A healthy breakfast should include protein, quality (Low GI) carbohydrate and some fruit and or veg. Good options include low-fat dairy (milk, yoghurt, cheese), most fruits, lean meats, fish or chicken, nuts, whole-wheat or seed-breads, quality muesli or cereals (but be careful: many are high-calorie high-sugar), and oats.
There is still debate around eggs but an egg (not fried) every other day is probably quite healthy.
Smoothies that combine low-fat dairy, fruit, and maybe nuts or muesli or cereals, are quite a good idea if you can make them.
Perhaps the most important thing is to eat breakfast foods that provide sustained energy: this usually means proteins (e.g. meat, fish, chicken, eggs, nuts) and quality low-GI carbohydrates (e.g. seed bread) together with low-fat dairy options (yoghurt, milk, cheese).
You want to avoid for at least limit foods that are too high in quick-release sugar so this means limiting fruits, fruit juices (we suggest one piece of fruit or a small glass of fruit juice maximum), and most commercial breakfast cereals as well as teas and coffees (with sugar).
Start your day the well-way.