Science reveals the best breakfast!

In a article leading dietitian Sarah Hanrahan says “Many of today’s breakfast options are based on carbohydrate foods – like cereals, so the important role that protein foods like eggs play in setting us up for the day can be overlooked. Eggs are a versatile and affordable whole-food that helps sustain your mental and physical energy on days when you need to beat that mid-morning lull”.

Protein rich foods like eggs will set you up for the day and whatever lies ahead. Sarah says “We’re often told that breakfast is the most important meal of the day – and for good reason!” she says. “Eating breakfast kick-starts your metabolism and has a positive impact on hunger suppression, and so including eggs in your first meal of the day will keep you feeling fuller for longer, give you sustained energy throughout the morning and improve your concentration and all-round performance.

Fried, poached, scrambled, whipped into a creamy omelette or atop a breakfast benne, eggs are the best possible way to start your day – and not just because they taste so good, but also because they’re so good for you. Nutrition research shows that the protein, vitamins and minerals in eggs make them an unbeatable breakfast choice for Kiwis of all ages.

Healthy Aging
For all day energy the best way to start your day is enjoying a protein rich breakfast.

Five reasons to choose eggs for breakfast – backed by science!

1. They’re high in protein

Nutritional analysis shows that eggs deliver significantly more high-quality protein than other breakfast choices. The New Zealand Nutrition Foundation has studied popular Kiwi breakfasts and confirms that eating two poached eggs on mixed-grain toast provides 21.2g of protein, more than double the 10.8g in toasted muesli and milk, and three times the 7.04g in a bowl of puffed rice with milk.[i] Why is this important? As well as being a good source of energy, protein is essential for building and repairing our cells and tissues, which is why we all need it in our daily diet, especially growing teens, pregnant and breastfeeding women, athletes and older people.

2. You’ll feel fuller for longer

Protein makes you feel fuller for longer, so eating protein-rich foods for breakfast reduces the temptation to snack on less healthy options throughout the day.[ii]

3. They’re packed with vitamins and minerals

Eggs are one of the most nutritious foods you can eat, containing more than 11 vitamins, minerals and antioxidants that are important for everyday health and wellness, including vitamins A, E, D, B5 and B12 as well as iron, calcium, zinc and more.

4. They’re 100% natural

Eggs are a natural wholefood containing no added sugar or other additives. By contrast, many other breakfast choices on the supermarket shelves are high in carbohydrates and contain sugar and other additives.

5. And… they taste delicious!

Eggs are one of the most versatile foods around and pair with a wide array of other foods so you can eat them every day and never run out of egg-citing ways to enjoy them.

Read the full article here :


[i] Protein content of breakfast options analysis, 2023. The New Zealand Nutrition Foundation.

[ii] Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other mealtimes. British Journal of Nutrition, 2009; 101(6):798-203. HJ Leidy, MJ Bossingham, RD Mattes, WW Campbell.

The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. International Journal of Obesity (2010). HJ Leidy and EM Racki. 

Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal 05/09/2012. European Journal of Nutrition, Sep 5 2012. R Fallaize, L Wilson, J Gray, LM Morgan, BA Griffin.

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