Every year on 26 September, Better Breakfast Day reminds us that a wholesome morning meal is more than tradition and that it’s a way to fuel energy, focus and wellbeing for the day ahead.
According to a new survey by Premier Inn Middle East, 91% of UAE residents believe breakfast is the most important meal of the day, and the vast majority back it up with action. In fact, three out of four residents eat breakfast every single day.
It’s easy to see why. Clinical dietician Ms. Mitun De Sarkar explains that breakfast is like fuel for the brain, and says, "Breakfast activates the brain’s memory centre, and helps stabilise blood sugar, mood and decision-making, making it less likely you’ll over-snack later. Regular breakfast eaters have up to 30% better concentration with children scoring higher on tests and adults reporting sharper focus at work". In short, that morning bite could be your biggest productivity hack.
Of course, the UAE isn’t short of variety when it comes to breakfast tables. Eggs are the nation’s favourite, whether scrambled, fried, or whisked into a veggie-packed omelette. Fresh fruit is the top healthy choice, while pastries and pancakes are the indulgence most of us can’t resist. The mix shows exactly what Ms. Mitun De Sarkar points out: "People want variety, a mix of healthy and indulgent, reflecting a global trend toward flexible eating”.
Why You Shouldn't Skip Breakfast
But what about those who skip breakfast? Only 2% never eat it, and when they do miss out, it’s usually down to lack of time or simply not feeling hungry. Ms. Mitun De Sarkar advises against making that a habit when she says, "Skipping breakfast often leads to stronger cravings later in the day. Intermittent fasting works for some, but it’s not a one-size-fits-all solution. For women especially, regular fasting may raise stress hormones and disrupt cycles, so it should be tailored, not followed blindly".
As Ms. Mitun De Sarkar sees it, even five minutes is enough for something simple. A bowl of yogurt with seeds and berries can make all the difference.
Tips For Better Breakfast
So how can you make your mornings better? Here are Ms. Mitun De Sarkar’s top ten tips for better breakfast:
- Protein is your morning insurance: Eat eggs, yogurt or beans. Protein at breakfast is used 20% more efficiently than later in the day, fuelling muscles and curbing cravings.
- Eat berries, your Botox in a bowl: Blueberries, strawberries and raspberries are antioxidants that boost memory and protect skin from ageing.
- Bread isn’t bad, bad bread is: White toast spikes sugar, while sourdough or multigrain provides steady energy and gut support.
- Drink water before coffee: One glass boosts alertness by 25%. Hydration is the real wake-up call, caffeine just joins later.
- Pastries aren’t villains, portions are: One small croissant equals the calories of two boiled eggs. Enjoy it but balance with protein.
- Buffet hack - Order matters: Start with fruit, then protein, carbs, and finish with sweets. Protein first can reduce overall calorie intake by 20%.
- Avocado is not a trend, it’s therapy: Good fats steady sugar and soothe hormones. Walnuts even look like a brain and feed it too.
- Match breakfast to your day: Got an active morning? Go big with eggs, sausages, and fruit. Desk day? Keep it light with yogurt, nuts and berries.
- The sugar trap is real: Many cereals pack more sugar than fizzy drinks. Make your own granola with oats, nuts and fruit.
- Skipping breakfast is cortisol chaos, especially for women during (peri)menopause: It spikes stress hormones, fuelling cravings, hot flashes, mood swings and belly weight. Balance beats extremes every time.