I am sure you have heard that breakfast is the most important meal of the day. A well-balanced breakfast keeps you fuller for longer, stabilises energy levels, and provides essential nutrients to power your day. However, there are a lot of myths around breakfast, nutrition overall and reproductive health. In this blog post, we will uncover 5 common myths about breakfast and its impact on fertility to support you in making more informed choices each day.
Myth 1: Skipping Breakfast Doesn’t Affect Fertility
Eating food on a regular basis and enough is essential to support the menstrual cycle and fertility.
We ideally want to eat a minimum of 3 meals per day to be full for about 3 to 4 hours.
Whether it be because we are in a rush in the morning or because of intermittent fasting, breakfast is a meal that is often skipped.
Here are a few ways skipping breakfast can impact your fertility:
Research shows that women who skip breakfast are more likely to undereat even though they eat larger portions at lunch and dinner which in turns can deprive our body of essential nutrients that support our hormones, egg quality and overall health.
Skipping breakfast is detrimental to the reproductive function and menstrual cycle.
Skipping breakfast can lead to irregular cycles and period pain.
Myth 2: Any Breakfast is Better than No Breakfast
Now that we have established the importance of having breakfast, we need to understand that it needs to be nutritious to avoid mid-morning cravings and sustain energy.
A typical breakfast as we used to see on television with sugar-packed cereals, milk and a glass of processed orange juice does not constitute a healthy option that supports your fertility.
When choosing what to eat for breakfast, think about having a minimum of 20g to 30g of protein, fiber, healthy fats and carbs.
Here are a few easy options for you:
Scrambled eggs with black beans, chopped tomatoes and half an avocado.
Greek yogurt with berries, nuts, seeds and protein powder.
Tinned sardines on sourdough toast, half an avocado and a side of chopped veggies.
Myth 3: I Need to Drink a Glass of Orange Juice to Have Vitamins
Again, this has been advertised a lot. However, a glass of orange juice bought in the supermarket contains as much sugar as a glass of Coca-Cola, so be extremely mindful of the sugar as it can only contribute to more cravings and energy dips throughout the day.
Instead, eat a whole orange: this will contribute to your daily fibre intake and vitamins.
Overall, it is a more cost effective and healthy way to get your vitamins and something sweet in the morning.
Myth 4: Only Women Should Focus on Breakfast for Fertility
Too many times, men are not part of the conversation when it comes to fertility, even though it is a 50/50 ratio between men and women.
Poor eating habits for men lead to lower sperm quality similar to women with egg quality.
So if you are a man reading this blog post, you will also benefit from the recommendations given.
Myth 5: Breakfast Should Look Very Different From Lunch and Dinner
Speaking about advertising again, breakfast has been shown in the media to be this very specific, sugar-packed meal.
But in reality, and similar to your lunch and dinner it should be made of fibre, healthy fats, protein and carbs which are the same guidelines recommended for any meals.
I have already shared 3 breakfast options in the blog but I invite you to have your leftovers for breakfast. You have a bit of roast chicken and veggies in the fridge? That makes a good breakfast too.
The idea is to keep things simple. You do NOT need to buy expensive so-called breakfast foods, the chances are that you already have what you need in your fridge and cupboards.
As we explore the myths surrounding breakfast and fertility, it becomes clear that the choices we make at the start of the day can significantly influence reproductive health.
Making informed food choices today can create a positive impact on fertility in the future. Remember, prioritising a balanced breakfast is not just about satisfying hunger; it’s about nurturing your body for optimal health.
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