Coffee, croissant and a cigarette for breakfast? A glass of juice and a piece of toast as you run out the door?
Often breakfast choices can be based on convenience or ‘instant-gratification’ rather than contribution to health and how they make a person feel in the hours after eating. So, if you are a quick-fix breakfaster, then please read on to learn how to achieve a more nutritious morning meal.
I am a firm believer in starting the day as you mean to go on and, for many, breakfast can set the pattern for the day. Eat something sugary or high in refined carbohydrates such as a slice of white toast or processed cereal and you may experience an instant energy hit – but you run the risk of provoking a chain of sugar cravings and hunger pangs for the rest of the day. Worse still, sugar plays havoc with insulin levels which can lead to undesirable fat storage on the tummy, hips and thighs.
On the other hand, opt for a nutrient-packed, wholesome breakfast and you may find your energy levels better sustained and find it easier to make healthier choices for the rest of the day. The best options combine sources of lean protein and to support satiety, along with unrefined carbohydrates - that includes your whole-grains and vegetables - to give you a steady energy supply.
Here are a few super tasty and nourishing ideas:
- Smoked salmon, scrambled eggs and dill on a slice of wholemeal toast
- Greek yoghurt, fresh strawberries, nuts, seeds and a drizzle of honey (this can easily be prepared in a pot the night before)
- A fresh boiled egg with a slice of seeded wholemeal toast
- Avocado on wholemeal toast with black pepper and a splash of olive oil
- Poached eggs with wilted spinach, grilled tomatoes and mushrooms
- Oat-based porridge with fresh blueberries, ground flax seed and cinnamon
- A fruit or greens-based smoothie made up with coconut milk or natural yoghurt
- A handful of nuts and a piece of fresh fruit - an alternative on-the-go breakfast for those really in a rush