Nutritionists advise on balanced breakfast to prevent hunger and high sugar intake

Nutritionists and consumer advocates are highlighting the importance of balanced breakfast compositions to prevent early hunger and excessive sugar consumption. Nutritionist Oliver Goble notes that breakfasts high in refined carbohydrates and sugar, such as pastries or sweetened cereals, digest quickly, leading to hunger within two hours. He recommends a ‘30-second check’ to ensure meals include sufficient protein (such as eggs, Greek yogurt, or nuts) and fiber (such as whole grains, oats, or fruit) to promote satiety.

In Slovenia, a review by the Consumer Association of Slovenia (ZPS) found that the nutritional quality of children's cereals has not significantly improved. While average sugar content decreased slightly from 24g to 22.9g per 100g, all reviewed products exceeded the World Health Organization's recommended limit of 12.5g of sugar per 100g for breakfast cereals intended for children. This is a concern given that nearly one in four children in Slovenia is overweight. Experts suggest constructing breakfasts using a combination of complex carbohydrates, proteins, healthy fats, and fruit rather than relying on processed convenience foods.