In the Netherlands, many people skip their breakfast. The most common reason for skipping breakfast seems to be no time in the morning. The logical questions: is breakfast important and what is a healthy breakfast? Read along from the answers to these questions and some tips to start your day!

Is skipping breakfast bad?

It is not absolutely necessary to have breakfast, but it is advisable. After a long night of sleep, breakfast provides new energy. Having breakfast starts your digestion. People who don’t eat breakfast often get hungry earlier in the morning, which makes them snack easier.

Researchers suspect that skipping breakfast can have an effect on our health. Researchers also think that not eating breakfast is associated with other unhealthy habits, such as snacking, smoking and drinking alcohol. This also makes it difficult to determine whether there is a relation between health and not having breakfast. The advice remains not to skip breakfast. A growling stomach and a weak feeling are actually enough physical signals that your body needs breakfast.

What is a healthy breakfast?

It probably won’t surprise you: a healthy breakfast is a breakfast with many good nutrients. A high-fiber breakfast is a great start for the day and your digestive system starts. Fiber also contributes to a long-lasting saturated feeling. It prevents you from getting hungry later in the day and starts grabbing snacks. Whole grain products, oatmeal and fruit fit into a high-fiber breakfast.

Top your bread healthy! Examples are: 100% peanut butter, nut paste, 30+cheese, dairy spread, cottage cheese, egg, avocado, fruit and vegetables. Dairy is also a good choice, because it contains a lot of proteins. Choose the low-fat and semi-skimmed dairy products. And spread your sandwiches with low-fat margarine or margarine. Furthermore, a healthy breakfast provides 300 to 400 calories.

Examples of a healthy breakfast:

• Whole wheat bread with 30 + cheese and a glass of semi-skimmed milk
• Yogurt with oat flakes, fruit and nuts
• Skimmed milk and oatmeal with apple and cinnamon
• Overnight oats with fruit
• Wholemeal cracker with hummus

No time to have breakfast?

Do you find it hard to have breakfast every day? These tips can help you:

• Set the alarm 15 minutes earlier, so you have more time to have breakfast.
• Do you prefer to sleep longer? Make your breakfast the night before and put it in the fridge. For example, consider a smoothie for on the road.
• Eat your breakfast at work. Schedule a quiet moment at work to eat your breakfast.
• Do you not feel like eating a sandwich in the morning? You can also try something else, such as fruit, oatmeal or yogurt. Or move part of the breakfast as an first snack.