Summer Breakfast: Nutritionist Offers 5 Balanced Options for Low Appetite

Summer heat often dampens appetites, leading many to skip breakfast or rely on coffee. Nutritionist Liao Hsin-yi warns this can cause fatigue and lead to overeating at lunch, potentially resulting in insufficient protein intake for the day.

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If you really have no appetite in the morning, you don't have to force yourself to eat a large breakfast. It is recommended to eat a little first, and the key is to try to include protein, whole grains, and fruit.

To combat this, Liao recommends five simple, balanced breakfast options that provide energy without requiring a large meal. These combinations focus on including protein, whole grains, and fruit. Examples include sugar-free soy milk with a tea egg and banana, or whole wheat tuna sandwiches with sugar-free latte for those on the go.

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If you really can't eat at all early in the morning, you can also drink a cup of sugar-free soy milk, fresh milk, or yogurt first, and then supplement with fruit or a sandwich when you have an appetite in the morning. This is more ideal than fasting all morning.

For a lighter option, a box of plain yogurt with oats and berries is suggested. Traditional Chinese-style breakfasts like a baked sweet potato with a boiled egg and soy milk, or a convenience store selection of a tea egg, sweet potato, and a drink, are also viable. Liao emphasizes that even a small, nutritious start is better than an empty stomach.

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Sometimes adjusting your routine is more important than forcing yourself to eat breakfast.

If a substantial breakfast is impossible, starting with a drink like sugar-free soy milk or yogurt and having fruit or a sandwich later in the morning is a better alternative to prolonged fasting. Liao also advises examining reasons for a lack of morning appetite, such as late dinners, late-night snacks, insufficient sleep, or a rushed morning routine. Adjusting lifestyle habits may be more crucial than forcing breakfast consumption. Ultimately, the best breakfast is one that is palatable and provides essential nutrients, ensuring a more energetic day.

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There is no fixed standard for breakfast content. As long as you find a combination that you can eat and that supplements nutrition, it is the most suitable breakfast.