Brunch can be part of a healthy routine when it centers on real, nourishing foods. The key is choosing options that keep feeling satisfied longer and help prevent overeating later in the day. This perspective comes from Maria Kaloshina, an endocrinologist at Vidnovsky Clinical Hospital, who emphasizes practical, evidence-based choices rather than labeling meals as inherently good or bad.
Starting the day with a bite as soon as hunger signals appear does not automatically rev up metabolism. The best approach is to listen to the body’s cues. A simple, wise habit is to begin with a glass of water at room temperature to rehydrate after sleep. Hydration supports overall energy, digestion, and appetite regulation, and it sets a stable foundation for the meal that follows.
For a balanced breakfast, the focus should be on high-quality protein and complex carbohydrates. Good protein sources include eggs, cottage cheese, legumes, and fish, which provide essential amino acids and help sustain fullness. Pair these with whole grain bread, oats, quinoa, or brown rice to supply fiber and steady energy release. This combination helps stabilize blood sugar and reduces cravings through the morning.
Healthy fats also play an important role. A small portion of fats from reliable sources, such as butter in moderation or olive oil used in cooking, helps improve satiety and supports the absorption of fat-soluble vitamins. Including fats thoughtfully ensures meals are satisfying and nutritionally complete, rather than skimming the surface of hunger and leaving the body undernourished.
There are practical choices to limit during breakfast. Fruit juices, fast-prep meals, or highly sweetened beverages can spike blood sugar quickly and often lead to a rapid rebound in hunger. Opting instead for whole fruits, or adding fruit to yogurt or oatmeal, provides natural sweetness and additional fiber to slow digestion. This approach supports steadier energy levels and reduces the likelihood of later overeating.
In discussing protein intake, it is noted that not getting enough protein can influence skin health and overall well-being. A reasonable target for inactive adults is around 0.8 grams of protein per kilogram of body weight each day, while those who engage in regular exercise may need closer to 1.6 to 2.0 grams per kilogram. Spreading protein intake across meals helps the body repair tissues, support muscle maintenance, and sustain appetite control throughout the day. These guidelines reflect contemporary nutrition science and can be adapted to individual needs and activity levels, including those common in North American lifestyles. [Kaloshina, Vidnovsky Clinical Hospital]
Further research continues to refine our understanding of nutrition and aging. For instance, some studies indicate that consuming fish oil does not provide protection against certain cognitive conditions. This underscores the importance of a well-rounded dietary pattern that emphasizes a variety of nutrient-dense foods, regular physical activity, and lifestyle factors that support brain health. Readers are encouraged to consult healthcare professionals to tailor dietary choices to personal health profiles and goals. [Scientific literature and clinical guidance]