Overview

• Germany’s nutrition society advises eating within two hours of waking to refill energy stores, with particular emphasis on children and adolescents.
• A balanced morning meal follows four components: a beverage, whole grains, fruits or vegetables, and milk or low‑fat dairy.
• Nutrition experts recommend targeting about 20 grams of protein at breakfast to improve fullness and metabolic control, with guidance to favor protein over large refined carbohydrate portions.
• Daily sugar should stay near 25–50 grams and many ready‑made cereals, sweet spreads and fruit yogurts are discouraged; nuts are highlighted for lasting satiety.
• Rehydrate with a large glass of water before tea or coffee, and if choosing an English‑style plate, opt for eggs and beans while limiting bacon and sausages to stay within the 300–600 g weekly meat guideline; regular breakfast is linked to lower BMI in observational studies.