What’s for Breakfast?

Men's Health, Women's Health, nutrition | September 30, 2017 | Author: Naturopath

diet

What’s for Breakfast?

If you’re one of those people that skips breakfast and wonders why you feel fatigued, it could be that you’re missing out on the most important meal of the day! Eating breakfast jump starts your metabolism, increases energy and has been shown to help manage weight. But even if you do eat breakfast it may not be a healthy choice. Many breakfast cereals are loaded with sugar and if you’re buying food from a café they are usually high in saturated fat and loaded with unhealthy cooking oils. So let’s look at why breakfast is so important—with some healthy suggestions for inspiration.

Here’s some reasons to eat a healthy brekkie

  1. Studies have shown that people who eat breakfast consume more fibre, vitamins and minerals throughout the day.
  2. Eating breakfast boosts metabolism and assists in weight management. People who regularly skip breakfast are more likely to be overweight and face a higher risk of chronic health problems such as type 2 diabetes.
  3. Having a morning meal reduces cravings and overeating later in the day.
  4. Assists in concentration and memory, allowing you to work and think better.
  5. Reduce stress and improve mood.
  6. People who skip breakfast have lower energy levels, as well as less endurance and physical strength.

Not all breakfasts are created equal

A healthy morning meal should be balanced and contain a combination of protein, fibre and carbohydrates. These 3 components make a meal low glycaemic index which contributes to sustained energy, satiety, improved mood and better overall health.Not all breakfasts are created equal

  • Protein sources include eggs, soy or dairy products, nuts, seeds and meat.
  • Carbohydrates include vegetables, fruits and wholegrains.
  • Avoid refined carbohydrates such as white bread, pastries and cereals high in sugar.
  • Implementing fresh fruit, vegetables, nuts and seeds, really bumps up your antioxidant intake.

Breakfast suggestions

If your breakfast staple is toast with jam, you’re in for a real treat. Why not try a bit of variety and reap the benefits of having a more nutritious beginning to your day.

Cooked options

If you have a bit of extra time in the morning, a cooked breakfast can be a nutritious option. Examples include poached eggs with sautéed baby spinach, mushroom, shallots and tomatoes. The same ingredients can be used as an omelette in cold-pressed olive oil, with or without cheese. Skip the bread and bake the egg in a mushroom or avocado for something really daring but healthy.

cooked optionsPancakes are always a favourite with the kids but they don’t have to contain white flour.

For something different you can mash bananas and eggs in equal portions, add cinnamon and fry in coconut oil.

Buckwheat, coconut, and brown rice flour can be used for those who want a gluten-free option.

Rolled oats assist in reducing cholesterol and are a great source of healthy carbohydrates. Add to a saucepan with milk and cook until desired consistency is achieved. After this you can bump up the protein by adding ground linseeds, almonds and sunflower seeds or chia seeds. Flaked quinoa can be cooked in the same way as oats and offers an alternative if needed.

For the time poor

For some people breakfast must be super-fast and on the go. Put some protein powder, milk, mango, celery, baby spinach and mint in a blender for a green power smoothie to take with you.

Mix some natural yoghurt, blueberries and walnuts together for a quick, balanced meal.

Cereals are convenient in the morning but few are a healthy choice. Look for one that is high in fibre, low in sugar and free from preservatives. Examples include a raw or lightly-toasted muesli, organic corn flakes or bran.

With any of these breakfasts you can bump up the fibre content by sprinkling psyllium husks, oat bran or slippery elm powder over the top.

Pre-prepared breakfasts

These options are also for the time poor but they do require a little bit of prep work.

for the time poorThey can be pre-cooked or pre-prepared, making breakfast time a breeze. Things like healthy quiches, banana bread, oat cookies or carrot muffins can be cooked ahead of time and reheated if needed. They can be cooked in larger batches and frozen in individual serves. Chia puddings, bircher museli soaked overnight and even an egg and vegetable frittata are all other yummy recipes to try.

Beverages

Fruit juice is a popular accompaniment to breakfast. However, if the juice is reconstituted it is not a very healthy option. Fruit is best eaten fresh, but if juice is what you require try juicing yourself at home and adding in some veg. Fresh lemon juice in water is a great way to kick start digestion and support the liver.

Herbal teas such as dandelion root, green tea, ginger or jasmine are other healthy suggestions. If you can’t steer clear of your daily caffeine fix of tea or coffee, at least avoid the added sugar. Otherwise if all else fails, water is all that is really required.

If breakfast really isn’t your thing, here are some tricks to increase your appetite in the morning.

  • If you have coffee in the morning, try having it after a meal. Coffee can supress the appetite, so you don’t feel hungry
  • Avoid eating large meals and late-night snacks in the evening
  • Be organised the night before so that you don’t have to even think about what’s for breakfast! Have ingredients ready in a blender, veggies cut up ready to make an omelette or bircher muesli soaking in the fridge.

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References

O'Neil CENicklas TAFulgoni VL 3rd. Nutrient intake, diet quality, and weight/adiposity parameters in breakfast patterns compared with no breakfast in adults: National Health and Nutrition Examination Survey 2001-2008. J Acad Nutr Diet. 2014 Dec;114(12 Suppl):S27-43

https://www.ncbi.nlm.nih.gov/pubmed/25458992

Warren JM, Henry CJSimonite V. Low glycemic index breakfasts and reduced food intake in preadolescent children. Pediatrics. 2003 Nov;112(5):e414

https://www.ncbi.nlm.nih.gov/pubmed/14595085

Bi H, Gan YYang CChen YTong XLu Z. Breakfast skipping and the risk of type 2 diabetes: a meta-analysis of observational studies. Public Health Nutr. 2015 Nov;18(16):3013-9

https://www.ncbi.nlm.nih.gov/pubmed/25686619

http://www.webmd.com/food-recipes/features/healthy-breakfast-ideas-and-recipes#1

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