Morning breakfast habits

Breakfast is the first meal of the day. Breakfasts come in many forms: from heavy; two eggs with bacon, to light; cornflakes, to none; intermitting fasting.

Over the last past years, I have tried many different forms. And lately, I finally have found a breakfast that goes well with a productive morning. 

Why we have breakfasts?

It sounds like a dumb question, but there is something weird about it. Most of my life I had typical Dutch breakfasts; 2 or 3 slices of bread, covered in chocolate sprinkles, honey, ham or cheese, companied with a glass of (semi-skilled) milk or tea. For me, that was all normal. Until I realized that this is rather special, compared to the rest of the world. 

Your type of breakfast depends on where you live. And this is odd, it would be more logical if the breakfast was aligned with your body’s needs. 

Another thing is that the time that people eat breakfast vastly depends on the job they do. If work starts early, breakfast is really about how fast you can eat. It’s very rare that you have breakfast during work hours.

They work we do has changed dramatically over the decades. We have shifted from physical -intensive to mental-intensive work. 

Also, the food industry influenced the way we have breakfast. In the fifties, the ideal breakfast consists of cereals. They’re full of carbohydrates (processed sugars) and are quick to prepare and of course cheap to produce. 


  1. The type of breakfast is more related to where you live, rather than your body’s needs.
  2. The time and duration of the breakfast, greatly depends on the time work starts.
  3. Breakfast habits are influenced by the food industry. 


What is a good time to have breakfast?

I experimented with intermittent fasting. Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease, and even cancer. It may also help you live longer. 

So practically you postpone the breakfast till for example 11 am. After doing this for a couple of weeks the body starts to get used to it and you will notice that your energy levels become more consistent. 

Sleep. Sleep is a strange phenomenon. Your body is in some sort of coma, your senses are shut off. Sleep is the time for your body to recover and rest. So when you wake up, your body needs to start up. To start up your stomach, it is advisable to drink a glass of water. Research showed that it’s better to wait at least an hour after waking up before you start to eat. 


  1. By postponing your breakfast, you increase your period of fasting. This has many health benefits.
  2. After sleep, it’s better to give your body some time before you start eating. 

What should be avoided during breakfast?

There are a few things that I would advise not to eat. Don’t drink cow milk. Don’t eat bacon. Don’t eat cheese. Try to avoid everything that is difficult for your stomach to digest. 

What can you eat for breakfast?

Before you start breakfast always drink a glass of water. Avoid cold water, best is water with more or less the same temperature as your body. 

Fruits will give you the sugars to kickstart your day. Seeds and nuts give you the proteins and energy to start the first half of the day. 

  • Drink a glass of water before you start your breakfast.
  • Avoid food that is difficult to process, like milk, cheese, and meat.
  • Make fruits and seeds the main part of your breakfast.

This breakfast boosts my productivity.

I mix soy milk with chai, sunflower or pumpkin seeds, and raisins. And I leave it in the fridge for the night, so the seeds become softer. This combination is high on fiber, proteins, minerals, and energy. 

Read also: Prepare your bedroom for morning habits.

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