Breakfast, You're Doing It Wrong.

We have long accepted that breakfast is one of the most important meals of the day but getting stuck into a chocolate croissant and coffee is not the way to go. While we have been programmed to think that any breakfast is better than no breakfast, we should be taking the extra step and ensuring a nutritionally balanced morning meal. This will not only mean an adequate intake of nutrients but also a slimmer waistline. So here is what we should be introducing into the mix. 

Protein: A protein filled breakfast will ensure you aren’t reaching for those sugary snacks mid morning. Now this doesn’t mean reaching for the bacon. Opt for healthy options such as two poached or scrambled eggs. Alternatively, opt for around 200grams of sugar-free, natural yoghurt, topped with your favourite fruit.  

Carbohydrates: Don’t skip carbohydrates for breakfast, but to ditch high glycemic index, refined carbohydrates such as common cereals and white toast. Instead, choose to raise your blood sugar levels naturally with complex carbohydrates such as wholegrain bread, oats, porridge or quinoa. Cutting out all carbohydrates will have you reaching for a snack before you even reach work.  

Vegetables: With the recommended daily intake of vegetables being five serving per day, adding some to your breakfast mix is an easy and effective way of reaching the quota and adding fiber, minerals, vitamins and antioxidants to your breakfast. Think eggs with a side of kale, tomatoes or even mushrooms. The choices are endless.  

Fruit : Fruit is an easy and effective way of adding vitamins, antioxidants, and fiber to your breakfast. Do remember to stick to 2 servings per day to avoid a high sugar intake. A serving of fruit equates to a banana, medium sized apple, or a cup of fruit salad. Why not try a bowl of natural yoghurt topped with seasonal fruit or a delicious smoothie for those mornings you are on the run. 

Fat: A wholesome breakfast will always include the right kind of fats such as avocado, raw nuts or healthy oils such as flaxseed, or tahini. Avocados make a perfect breakfast option as they not only contain cholesterol-lowering monounsaturated fats but are also packed with fiber and over 25 essential nutrients. Why not add half a medium avocado to your smoothie or to your toast. 

Let’s talk options: Do mix it up and incorporate all the various food groups into your breakfast. Portion watch is key. Ensure your meal is balanced and has the right amount of protein, carbohydrates, fruit, vegetables and fat. Why not try the below options.

 - A piece of whole grain toast topped with half a small avocado, a hard-boiled egg and a cup of fruit

 - A yoghurt, banana, and tahini smoothie with a hard-boiled egg on the side

 -  Two scrambled eggs, cooked with coconut oil, with a side of steamed vegetables and a piece of wholegrain toast