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What 4 nutrition experts eat for breakfast, and what they say about the best foods to have

Breakfast should not be skipped, especially if you are a woman, nutritionists say. Eat it soon after you awake and include protein, they add

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Avocado toast with basil, and peanut butter and berries toast contain several of the ingredients nutrition experts include in their healthy breakfasts. Photo: Shutterstock

Do you eat breakfast? If so, what do you have?

The first meal of the day has long been seen as the most important, with research showing links between having breakfast and better health through lower incidence of diabetes and heart disease and a lower body mass index.

The rise in popularity of intermittent fasting and time-restricted eating has prompted many people to skip breakfast, however, and sparked a debate about this meal’s importance.

We asked four experts in nutrition, three of them in Hong Kong, whether breakfast is important, what they ate and the reasons for their choices. Their consensus: never skip breakfast, eat it not too long after waking – and include protein.

Sandra Carvajal offers this simple recipe for a healthy breakfast: blend fresh or frozen fruit with nut milk, a couple of dates, and chia seeds. Let it sit for 30 minutes or overnight. Serve with Greek yogurt, nut butter and top with seeds. Photo: Instagram.com/sandracarvajall2y
Sandra Carvajal offers this simple recipe for a healthy breakfast: blend fresh or frozen fruit with nut milk, a couple of dates, and chia seeds. Let it sit for 30 minutes or overnight. Serve with Greek yogurt, nut butter and top with seeds. Photo: Instagram.com/sandracarvajall2y

Katia Demekhina, nutritional therapist

If you are on holiday and relaxed, skipping breakfast might be something you can do without negative effects.

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