Nutrition advice for balanced breakfasts and sustained satiety

Dietitian Oliver Goble suggests that feeling hungry shortly after breakfast is often due to the composition of the meal rather than the quantity consumed. Many popular breakfasts are high in carbohydrates and sugar, which can lead to rapid hunger. To maintain satiety, a breakfast should ideally include sources of protein, fiber, and healthy fats.

Key recommendations for a balanced meal include using whole-grain bread instead of white bread, adding eggs, or incorporating nuts and seeds into oatmeal. Specific ingredients like raspberries, which are high in fiber and essential vitamins, and oats, which provide slow-releasing carbohydrates, are highlighted as effective components for weight management and sustained energy levels.