How to Improve Your Mood and Energy Through Breakfast

How to Improve Your Mood and Energy Through Breakfast
Valeria Sabater

Written and verified by the psychologist Valeria Sabater.

Last update: 15 November, 2021

The first meal of the day is the most important one for our bodies, especially for our brains. Furthermore, we can also improve our mood and energy through breakfast. We just have to choose nutrient-rich foods that help the release of serotonin and provide healthy proteins to get us through our day.

Waking up is key to being human, although we aren’t always aware of it. So much so that the majority of us limit ourselves to getting up quickly out of bed, getting dressed, and eating whatever’s in our fridge before heading out. Now, after 6 to 8 hours of rest, our bodies need energy. The brain, for example, craves glucose.

People have a biological intelligence available to them that they don’t always listen to. Our obligations and schedules sometimes go against our circadian rhythms and our biological needs. There’s something interesting and revealing that we shouldn’t forget. Our bodies, and especially our metabolisms, appreciate plentiful and varied breakfasts. 

If we limit this first part of the day to coffee and toast, the effects will be obvious. Mid-morning tiredness, lack of attention, lack of motivation, bad mood… So let’s learn how to eat well in order to live better. Let’s see how to start the day in a healthier way thanks to breakfast. 

healthy breakfast

Keys to improving your mood and energy through breakfast

A good breakfast will help us regulate our appetite throughout the day. Additionally, if we want to lose weight, there’s nothing better than watching what you eat during breakfast. Some studies show that fasting promotes the accumulation of belly fat and may even slow down our metabolism. 

Maybe we’re already familiar with this idea. However, not eating breakfast is only the first thing that gets us. Some cereal, a glass of juice, a cup of coffee, some donuts… We give our brains some glucose and head out for work with an energy that will soon burn out.

Now, contrary to popular belief , improving our mood and energy through breakfast is pretty simple. You just have to have two elements: information and preparation. If we know what foods can help us, just having them at home and ready to eat is enough.


Including eggs in our breakfast is a great idea. We can make them between three and four times a week. They give us energy for the whole morning and they don’t cause sugar spikes in our blood. They’re also ideal for children and the elderly because they help build muscle mass.

Also, there’s an exceptional curiosity about eggs. They are fantastic for improving our memory. Their secret is in the choline, a nutrient that protects cerebral nerves and helps communication between neurons.

Natural Greek yogurt

If we want to improve our mood and energy through breakfast, nothing is better than including natural Greek yogurt. Looking beyond the classic fear of dairy due to its fat contents or lactose intolerance, consuming it is beneficial for several reasons.

  • Greek yogurt provides easily absorbed proteins.
  • It’s full of natural probiotics.
  • Eggs are rich in vitamin B12, which is essential for brain function. 
  • It contains iodine, which is very necessary for thyroid balance.
  • They both have L-tryptophan, which is ideal for serotonin synthesis.


Oats are another recommended option to improve our mood and give us energy throughout the day. This grain is rich in vitamins B5 and B6, essential nutrients for fighting fatigue and dealing with stress and anxiety.

White tea

We’re used to including coffee, green tea or, of course, classic orange juice in our breakfasts. Let’s go a bit beyond that. Let’s try white tea for at least 15 days. Strangely enough, it’s actually richer in antioxidants than green tea or black tea. At the same time, its high catechin contents protect our brain from oxidative damage and inflammation.

Its flavor is delicate as well as delicious, it keeps us alert for hours, and also improves our mood.

white tea


As soon as we wake up our brain needs one thing: energy. It’s the perfect time to splurge and an ideal time to eat chocolate. We can have an ounce of dark chocolate every day without it negatively affecting our weight or our health.

Simply combine it with a bowl of oatmeal or with a piece of fruit, for example.


Strawberries, cherries, raspberries, blueberries, grapes, gooseberries, blackberries… All of these fruits, on top of being tasty, are incredibly healthy. Thanks to them, we can improve our mood and energy through breakfast, and we can enjoy and create original recipes.

In conclusion, if we want to improve our mood and energy through breakfast, all we need to do is be conscious of the importance of how to eat in the healthiest way possible. We should choose to consume organic products and dedicate more time to breakfast in the mornings. Sometimes, a good breakfast can change everything… 

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.