Starting your day the right way
by Pieta Cedaro APD (Consult Dietician)
For years you have probably heard that breakfast is the most important meal of the day yet research suggests it is also the most neglected. So what are the benefits of breaking the fast you ask? Scientific studies have consistently shown that eating breakfast:
- improves concentration
- boosts metabolism
- is the least likely meal to be stored as fat
- reduces overeating later in the day
- reduces cravings for fatty nutrient poor foods such as crisps, hot chips, chocolate bars later in the day
- ensures you optimize your energy levels for the rest of the day
- significantly increases your daily fibre intake
The most common reasons I hear for breakfast skipping are 1) "I'm not hungry first thing in the morning" and 2) "I just don't have the time". One of the most common causes for the former is too much food eaten the night before so aim for a smaller dinner and fewer snacks eaten later at night. As for a lack of time, the best advice is to go to bed a little earlier and set your alarm to give yourself an extra 10 minutes in the morning. A small sacrifice really for a substantial benefit to both your short and long term health.
Perhaps try to be more prepared the night before or take it with you to work to consume once you get there if you feel a little seedy first up. So next time you are contemplating skipping breakfast try one of the following quick and tasty healthy meal ideas below:
- Sanitarium Up & Go popper and fruit
- Low fat canned creamed rice and fruit
- Baked beans and wholegrain toast/English muffin
- Wholegrain fruit toast with little 100% fruit spread ad low fat ricotta spread
- Fruit salad and low fat yoghurt
- Porridge or low fat natural muesli or other quality high fibre cereal such as All-bran, Vogels Soy and Linseed Ultra bran with low fat milk and fruit
- Extra low fat cheese, canned asparagus, tomato toasted grain roll
- Low fat bircher muesli with fruit
- Poached egg, steamed spinach, grilled tomato, slice smoked salmon and grain/rye bread
- Low fat fruit smoothie made on low fat milk, no fat yoghurt, fruit and a small drizzle of honey
- Bubble and squeak made from cold mashed potato, peas, corns, cabbage, carrot and little parsley, low fat grated cheese or lean ham and lightly fry in little olive oil.