Many people prefer light, low-fat, or health-labeled breakfast options, yet often overlook whether the nutritional structure is complete. Nutritionist Shanshan reminds that some breakfasts that appear healthy may actually be high in sugar and low in protein. Such combinations can easily cause blood sugar fluctuations and fail to provide sufficient satiety, making people more likely to crave snacks during the morning.

The nutritionist points out that commercially available cereal paired with fresh milk is a common breakfast choice, but most cereals contain considerable amounts of sugar. Long-term consumption may lead to excessive intake of refined sugars. It is recommended to choose unsweetened, high-fiber options, or replace them with fruit paired with unsweetened yogurt to reduce sugar intake. As for breakfasts consisting only of mixed fruit and vegetable juices, although they provide dietary fiber and phytochemicals, they generally lack protein. Adding boiled eggs, nuts, or yogurt can help improve nutritional completeness.

Toast or bagels with spreads are also common breakfast items, but jams, chocolate spreads, or butter are typically high in fat and sugar, which can cause rapid blood sugar spikes. The nutritionist suggests replacing spreads with avocado and pairing them with eggs or unsweetened soy milk to achieve a more balanced nutritional structure. In addition, if the popular “16:8 intermittent fasting” approach involves skipping breakfast entirely, it may negatively affect metabolism and fat loss. Adjusting the fasting period to dinner and late-night snacks is considered more suitable for the body.

As for fruit salad consumed alone as breakfast, although refreshing and light, it lacks sufficient carbohydrates and protein to support morning activities. The nutritionist emphasizes that breakfast should still include carbohydrates, protein, and an appropriate amount of fat to truly be healthy and energizing.