Nutritionist: The right breakfast can help prevent overeating at lunch

A breakfast built around protein and fiber may help prevent uncontrolled eating at lunchtime, Taiwanese nutritionist Hsiao Wei-lin says. But she does not consider breakfast mandatory for everyone.

The key, she says, is total daily calorie intake and a meal schedule that suits the individual. People who are not hungry in the morning do not need to force themselves to eat. They should, however, watch for the pattern in which skipping breakfast leads to excessive eating at midday.

For those who do eat breakfast, Hsiao recommends adding protein such as eggs or unsweetened soy milk instead of eating carbohydrates alone. Vegetables or fruit can provide fiber, while minimally processed carbohydrate foods are preferable to sugary drinks. A breakfast consisting only of starch can leave people hungry again quickly.

People short on time can prepare foods such as a tea egg or unsweetened yogurt. Hsiao cautions against relying on a large iced milk tea as a meal. Those who follow intermittent fasting can also eat later, she says, provided they choose a routine they can maintain over the long term.

Her advice is to observe which eating pattern reduces uncontrolled snacking and overeating. There is no single correct answer about breakfast, she says. The best approach is one that fits the individual and can be followed consistently.

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Breakfast is not something everyone must eat, nor is it something everyone must skip.