Although you might find yourself short on time in the morning, making it a priority to consume a balanced breakfast will set yourself up well for the day. A healthy breakfast meal doesn’t have to be complicated but will help maintain good energy levels throughout the morning and even help prevent cravings during the day by keeping your blood glucose levels on an even keel.
Breakfast is a great opportunity to help meet your fibre requirements for the day. (Bonus points if the fibre comes from veg!)
Breakfast foods that are a great source of fibre include:
Fantastic in an omelette (onion, tomato, spinach, mushrooms) or as tomato or avocado on toast.
- Nuts and seeds
An excellent topping on breakfast cereal or sprinkled over fruit and yoghurt. You could also try adding chia seeds or LSA (linseed, sunflower, almond mix) to an omelette.
All nuts and seed are excellent sources of healthy fats and antioxidants to help you power through your busy morning.
- Wholegrain cereals
It can be difficult to find a healthy breakfast cereal option as the majority of cereals in the breakfast aisle really do belong in the confectionery aisle. However, rolled oats, flaked quinoa, Wheat-bix and Vitabrits are my top choices as they are minimally processed and are naturally low in sugars.
Wholegrain toast also fits into this category.
Protein is without a doubt the most commonly missing element to breakfasts that I see in my practice. It is one of the most satiating nutrients (meaning it will help you beat the urge to reach for that muffin or biscuit at morning tea) and helps keep your metabolism firing along.
The first thing people think of when they hear the word ‘protein’ is meat. Other high protein foods that are more suited to breakfast include:
- Dairy products (milk, yoghurt, cheese, cottage cheese)
- Baked beans
- Smoothie (1 cup milk + 1 medium banana/handful of berries + 1/3 cup rolled oats)
- 1 cup chopped fruit + ¾ cup plain unsweetened yoghurt + 1 tablespoon chia seeds/LSA
- 2 slices wholegrain toast topped with cottage cheese and tomato
- If you’re super prepared, you could also try making a vegetable frittata and keeping portions in the fridge for a few days