Breakfast is said to be the most important meal of the day, and for good reason. A healthy breakfast helps you regulate your appetite, prevent blood sugar swings, reduces overeating later in the day and fills you up on essential nutrients to start your day.
When looking for an ideal breakfast try and avoid sugary cereals, these are often the ones advertised for kids. Limit the fresh pastries at the local café or bakery on your morning coffee run as they are often laced with added sugars, refined grains and unhealthy saturated fats. Consuming these ingredients regularly can lead to weight gain and increased risk of cholesterol, diabetes, chronic inflammation, and heart disease.
The best method when choosing a breakfast is to look for the same foods to eat that you would have for lunch or dinner. They can all be found in a Mediterranean eating approach, which is rich in fruits, vegetables, legumes, wholegrains, olive oil, nuts and seeds and some dairy foods, poultry, and fish.
Below is a list of healthy popular breakfasts foods to incorporate in your nutritious breakfast
- Avocado –Contains folate, magnesium, potassium, B vitamins (B2, B3, B5,B6), vitamin E, C, and K. As well as being packed full of healthy fats which assist with keeping us full between meals.
- Blackberries and blueberries – high in fibre, vitamin C, K, manganese and potassium, and antioxidants which support body function, promote eye health, and may provide anti-aging and anti-cancer benefits.
- Buckwheat – A whole grain carbohydrate to fuel your day and provide you with fibre, magnesium, and B vitamins
- Eggs –High in essential amino acids, the building blocks of protein which keep hunger at bay and provide fuel for your muscles and organs every day. Eggs are also rich in minerals (calcium, magnesium, phosphorus, and potassium), vitamins (such as B and D vitamins)
- Ground seeds (Hemp, chia, flaxseeds- excellent sources of plant-based protein, fibre and omega-3 fatty acids, magnesium, iron, calcium, and potassium
- Mushrooms – High in fibre and plant-based protein as well having the potential to act as a prebiotic which fuels the good bacteria in you digestive tract, allowing your gut to function at its best.
- Plain Greek yoghurt – high in protein and calcium for strong muscles and bones. Greek yoghurt is also a good source of probiotic to support good gut health
- Traditional oats- A complex carbohydrate which provides sustained and stable energy throughout the day. Oats also contain Beta-glucan a soluble fibre important for controlling cholesterol levels.
- Walnuts – The powerhouse of nuts, rich in copper, folate, phosphorus, vitamin B6, manganese, vitamin E and antioxidants. Walnuts are also a great source of healthy fats beneficial for heart health.
So next time you’re looking at starting the day off with a nourishing breakfast try adding some of the above ingredients.
Here is an example:
THIS WEEK’S RECIPE: Egg white whipped Vanilla Oatmeal
Written by Alissa Larrescy (Accr
edited Practising Dietitians, Accredited Nutritionists, Advanced Accredited Sports Dietitian from Healthy Lifestyles Australia)
Comments are closed.