5 Common Breakfast Mistakes & 5 Healthier Alternatives

February 10, 2018

5 Common Breakfast Mistakes & 5 Healthier Alternatives

Yes, you probably did hear about the importance of eating breakfast in the morning. But what is equally important is WHAT you eat for breakfast. We at TRANSFORM PT also believe that healthy breakfast is the most important meal of the day. It can set you up with a great nutrient and energy filled start for the busy day ahead.

So we decided to put together 5 common breakfast mistakes and 5 healthier alternatives to help not only your waistline but also your overall health and energy levels.

1.  Start your morning with some H20

Since 70-75% of our bodies are made up of water, it is essential to keep it hydrated. One of the best habits you can teach yourself to do is drinking a big glass of water first thing in the morning or little before breakfast (or any meal per say). Water fires up your metabolism, hydrates your body, helps it flush out toxins, gives your brain some morning fuel, and may even make you eat less.

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Get a bottle or a glass full of water ready on your bedside table just before you go to bed so you can drink it first thing in the morning. If you find water boring, throw in some mint leaves, few slices of lemon or cucumber or for even better benefits, a table spoon of apple cider vinegar.

2. Be Careful What You Drink

Orange juice or any juices can be a great vitamin booster but is also loaded with sugar - especially if you buy those packed concentrated juices from a shop with extra aded sugar.

Another drink to watch out for is your morning cuppa. Be it tea or coffee that by themselves are a great morning pick-you-up. What does however make these drinks unhealthy is the amount/ type of sugar and milk we add in. For example a 'frappuccino' or 'macchiato' from your favourite cafe shop has up to 5-8 teaspoons of sugar and can have way over 300 calories!

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Orange Juice: squeeze 1 fresh orange yourself to make your morning juice or simply just eat the orange. The pulp is an extra source of beneficial fiber. If you are a big juice enthusiast then try smoothies instead using not only fruits but most importantly vegetables. Smoothies as opposed to juices contain fiber which will keep you fuller for longer.

Coffee: go for a smaller size, no cream or super sweet syrup and try soy or almond milk instead of normal dairy milk. It might take a while for your taste buds to get use to the tase but once they do, you will enjoy your healthier coffee just as much as you used to enjoy the sugared down one.


Getting enough fiber in the morning will not only keep you regular (YAY!), but it will also slow down your digestion so you'll feel fuller longer (double YAY!)

3.  Skip The Refined and Processed Carbs

The good news is - starting your day with pancakes and waffles can be a great idea. It has been proven that complex carbohydrates filled breakfast will not only keep you fuller for longer but they can also make you happier thanks to the serotonin (a neurotransmitters like dopamine) being better distributed to your brain. Serotonin can improve your mood, concentration and overall health.

The bad news is, that it is important WHAT ingredients you use. Refined flour and sugar, tons of eggs, and butter you're going to end up feeling super hungry within a few hours after that last bite.


Make your own pancakes mix! Use 1 1/2 cup of blended rolled oats or oat flour, 1 banana and a cup of coconut milk - thats it! It is delicious (sweet thanks to the banana) and nutritious offering you combination of protein and complex carbs.


Serotonin is a neurotransmitter which is produced and spread by neurons in the brain. Lack or low distribution of serotonin to the brain is linked to depression. Serotonin helps us feel relaxed, happy, and confident. The best serotonin sources are complex carbs such as sweet potatoes, apples, blueberries, carrots, and chickpeas.

4. The Yogurt Trap!

Yogurts are delicious, full of probiotics that are beneficial for your digestion, high in protein and calcium, vitamin B2 and B12, potassium, and magnesium. But we are talking about the natural - plain - organic yogurts. Some yogurts cannot be considered healthy due to the high amount of added sugars or the removed fat that, yes you guessed it, is replaced with more sugar.  Other than around 5 tablespoons of added refined sugar, these often fancy flavoured yogurts contain added artificial ingredients.

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Get yourself some plain Greek or other natural yogurt that is high in protein. Yes, it is higher in fat, but when consumed in moderation this type of fat won't be hurtful. If you craving some flavour add fresh fruits, nuts, seeds, dark chocolate shavings, chia seeds, flaxseeds, cocoa nibs, cinnamon or little honey.


Lots of refined sugar leads to sugar-spike followed by a sugar-crash, leaving you feeling hungry with an increased cravings for more sugar!

5.  Be aware of Breakfast Cereals

A bowl of standard cereals is full of processed carbs and sugar, very little protein and again with lots of saturated or "unhealthy" fats. Cereals like these fall under the group of 'anti-nutrients' because not only food like these have very or no nutritional value, they also need to use and take nutrients away from your body so that they can be digested and used. Other than sugar these things hide lots of artificial additives and chemicals.

On the other hand - whole-grain cereals with milk CAN be part of a healthy lifestyle. Whole grains and once again we are going back to the importance of fiber, fiber rich foods are of course important part of a balanced diet.

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There is plenty of options to chose from. Try porridge or overnight 'oats' made out of oats or millet, buckwheat and teff flakes which are all filled with nutrients and vitamins. There are always healthier options of muesli or granola available in the stores. What you have to be careful here is again sugar - granola tends to be high in sugar, while muesli tends to have more raisins than oats.

If you have any nutrition and diet doubts or questions book yourself in for a FREE consultation with us! ??????


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** Specific results are not guaranteed. If you have rigorously followed our fitness and nutrition programme for six weeks and honestly believe you can’t feel the difference or see the results, we’ll recompense you the cost of your course.

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