We’ve all heard that breakfast is the most important meal of the day — but what does that actually look like when you’re a nutrition expert?
Two of our in-house nutritionists, Sandra and Puja, recently shared their morning routines in a feature for the South China Morning Post, offering insights into what fuels them for the day and why breakfast is essential for more than just energy.
Sandra’s Morning Philosophy: Fuel with Purpose
For Sandra, breakfast is all about balance — and it sets the tone for the rest of the day.
“Your first meal helps wake up your metabolism, powers your brain, and keeps cravings in check,” she says. She builds her breakfast around three key elements:
✔️ Protein (like eggs, Greek yoghurt, tofu, or chia seeds)
✔️ Healthy fats (from avocado, olive oil, or nuts and seeds)
✔️ Smart carbs (such as oats, whole grains, leafy greens or fruit)
Puja’s Perspective: A Heart-Healthy Habit
Puja highlights the science behind a solid breakfast routine.
“Skipping breakfast has been linked to increased risk of heart disease, blood sugar crashes, and poor concentration,” she explains. To prevent those dips, she always eats within an hour of waking.
Her breakfasts vary, but often include:
Wholegrain toast or sandwiches with veggies and protein
Overnight oats with nuts, seeds, and fresh fruit
Toast with banana, nut butter, and a touch of cinnamon
