As we age, the body's ability to burn energy tends to decrease. According to nutritionist Sarah Garone (NDTR, CNC in the United States), people after 40 often cannot maintain a high-calorie diet as before without gaining weight.
Below are 5 common mistakes in breakfast that need to be adjusted to protect your figure and health:
No portion control
The body's nutritional needs change over time. Therefore, estimating food with the naked eye is no longer accurate. Expert Sarah Garone warns that controlling portion sizes is the key. Instead of arbitrarily scooping food, you should use specific measurement tools such as measuring cups or weighing food to ensure the amount of calories ingested is the body's need.
Consuming too much added sugar
Many people have a habit of choosing pastries or refined grains for breakfast. However, these simple sugars digest very quickly, creating instant energy but making you feel hungry in the middle of the morning. To feel full longer, replace sweets with foods rich in fiber and protein.
Protein deficiency in early morning meals
Protein is an important nutrient that helps prevent cravings. Although not everyone needs a huge amount of protein, a breakfast rich in lean protein will help you control hunger better. Expert Sarah Garone suggests adding healthy protein sources such as eggs, nut butter, beans or poultry sausages to your breakfast menu.
Not getting enough fiber
Fiber is a key factor in maintaining a feeling of fullness and preventing the accumulation of excess weight. People who eat a high-fiber breakfast tend to choose healthier foods for dinner. Instead of refined nut cakes, you should choose oatmeal, vegetable omelet or burrito with beans to provide enough fiber.
Abstaining from breakfast habit
Many people believe that skipping breakfast will help cut calories, but in reality this may backfire. According to a 2025 study cited by expert Sarah Garone, skipping breakfast disrupts metabolism, harms the gut microbiome and increases the risk of obesity.
Instead of fasting, prepare a nutritious breakfast with a balance between fiber, protein and healthy fat.
