3 Tips For Breakfast


Smoked Salmon Scrambled EggsThere is an old adage, which says you should eat breakfast like a king, lunch like a prince and dinner like a pauper. Most of us do the exact reverse. When you think about it, putting fuel into the body at the start of the day so it can be used up makes more sense than filling up at days’ end and then sitting on the couch.

A better breakfast means you have more energy during the day and are less likely to snack on high calorie snacks mid morning.

Still there are practical considerations too so here are three tips to help you have a better breakfast without having to spend a lot of time.

  1. Before you even start breakfast have a glass or two of water. This will rehydrate you from the natural drying out process, which happens overnight. It also fills you up a bit. If you want a cup of coffee or tea that is fine but have your water first.
  2. Include some protein. This can be an egg, some yoghurt, nuts or lean meat. Quinoa or Chia seeds are good to sprinkle on yoghurt and Chia is a good source of Omega 3 fatty acids.
  3. Have good quality high fibre carbohydrate for energy. This can be fruit, low glycaemic index bread like spelt or rye, or cereal such as raw muesli or oats.

About Author

Dr Joe Kosterich M.B.B.S (WA) 1985 is a Medical Doctor, author, speaker, media presenter and health industry consultant, who wants you to be healthy and get the most out of life. Joe writes for numerous medical and mainstream publications and is also a regular on radio and television. He is often called to give opinions in medico legal cases and is an advisor to Reed Medical Conferences. Joe is Medical Advisor to Medicinal Cannabis Company Little Green Pharma and sits on the board of Australian Tobacco Harm Reduction Association. He has self-published two books: Dr Joe’s DIY Health and 60 Minutes To Better Health. Through all this he continues to see patients as a GP each week.


  1. jenz@westnet.com.au'
    Jennifer Lewis on

    For the last five decades I have noted the breakfast like a king, dinner like a pauper, mantra via mainstream health media whilst noting that Elle has ONE meal a day – dinner – and remains energetic and slim and the doctors D’Amo recommend an eating schedule and diet modelled on your blood type. In my case this is “O” and involves breakfast being the lightest meal of the day e.g. a piece of fruit. I combine breakfast and lunch at around noon and my main meal is the evening one and this suits me.
    Sooner or later every long-accepted nutritional and/or diet advice is challenged and this happened last weekend in a newspaper article claiming that intermittent fasting actually increased metabolism and helped lose weight. Prior to this it seemed universally recommended to never skip meals or fast as it slowed metabolism and caused weight gain. Books such as “Fat Not Fiction” by a successful celebrity Personal Trainer reported that people seriously seeking to swap fat for muscle needed to wake up at say 2.00 am and consume food to keep their metabolism ticking over at the fastest possible rate. Many meals or snacks were also consumed during the day. It was a case of the right stuff often enough.
    A friend who attended Overeaters Anonymous and lost many kilos some time ago told me at the time that they were advised to eat three meals a day whether they were hungry or not which contained protein and a bit of other food but no food between meals. This also seems to work.
    What I would like to know is whether it is true that fasting makes your metabolism go faster , or is the old claim that it slows it down to conserve energy true, or is it a case of everyone is different taking into account gender, age, blood-type, genetic predisposition, genes, etc.???

    • People are different so there is no one size fits all. Weight will always relate to energy in versus energy out and the time of day is not the most critical thing. That said a good breakfast will make you less hungry when snacks tend to be eaten.Periodic fasting such as the five two diet works for many people but whether that is due to speeding metabolism is questionable.

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