Hi! This is now my third blog and I thought I’d talk about breakfast.
I get sent a lot of questions about my breakfasts. I get asked about low carb, low GI, low sugar options etc. so thought that I should write a blog about it.
First of all, breakfast IS the most important meal of the day. It wakes you up, it’s very important for cognitive function and gives you energy to start your day. I think that a great breakfast makes for a great day.
Eating breakfast has been proven to have long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.
Breakfast has always been a meal that I struggle with, especially at home. I always try to have a low carb breakfast but the rest of my family don’t so I have to make a completely separate meal to them which can cause some problems.
I thought I would share my typical breakfasts:
- Porridge topped with dried/fresh fruit, honey, low sugar jam or cinnamon
- Scrambled/poached/boiled eggs usually with one slice of wholegrain bread (or avocado if I don’t want bread)
- Avocado (smashed) on one slice of wholegrain toast with tomatoes or eggs or halloumi (or all three if I’m hungry!)
- Scrambled eggs and smoked salmon
- Yoghurt with fresh or dried fruit and usually with seeds
- Mackerel either with eggs or on its own
- Fresh fruit salad
- Low GI granola (I always have Lizi’s) with skimmed milk or yoghurt
- 2 sausages with scrambled eggs and/or tomatoes/mushrooms
- Mushrooms on one slice of wholegrain toast
- Omelette (I try to pack loads of vegetables in an omelette especially tomatoes and spinach)
- Poached eggs with wilted spinach
- One slice of toast with some kind of nut butter (I love peanut and almond)
- Fruit smoothie
Now I thought I would share some healthy tips that you can add to any breakfast:
- Incorporate wholegrain foods e.g. oats and cereals because they keep you feeling fuller for longer.
- Combine carbohydrates with protein. Protein sources can include milk, eggs, yoghurt, nuts and lean meat.
- Get some of your ‘5-a-day’ in your breakfast. Try baked beans, mushrooms, tomatoes or vegetables in your breakfast.
- Stay hydrated. Always have a drink with your breakfast. Try water, fruit juice or herbal tea. Coffee and tea are hydrating but not as much as water because of their caffeine content.
- Build your breakfast into a routine. You should try and work breakfast into your morning routine especially in the first two hours after you wake up because that is when you feel the benefit of breakfast the most.
- If you want to add sweetness to your breakfast, use fresh or dried fruit instead of sugar.
- Your breakfast should consist of 20-35% of your guideline daily allowance of calories.
Thanks for taking the time to read this and I hope you have a great day!