Studies have shown that eating breakfast can reduce unhealthy snack choices later in the day, which reduces weight gain and obesity. This is particularly important for children who need energy and focus at school between the start of the day and morning tea.
An Ideal breakfast combines energy and satiety & Includes complex carbs, protein, healthy fats & Fibre. The fibre slows the absorption of carbs into bloodstream which provides slow release energy. The protein increases satiation and reduces hunger. Each of these combined will leave you feeling full until lunchtime.
Some breakfast ingredient ideas:
- Oats: Slow release energy which will keep you functioning until morning tea or lunch (great for kids off to school or sport). Also high in protein which is great for all our body functions, hormones, and fullness. As well as Beta-glucan fibre (which has magical nutrition powers when it comes to fullness), Vit B, Iron, Selenium (energy production). Add vitamin C to increase the absorption of iron (in the form of kiwi fruit, oranges or berries)
- Eggs: perfect amino acid protein score and great for satiety .. this will keep you feeling full until lunchtime.
- Greek Yoghurt: Protein, healthy fats and probiotics, lower sugar. If it’s not sweet enough, add some chopped berries (see next point!)
- Berries Berries Berries! : Low sugar, really high in fibre & antioxidants for your immunity (mix them with oats and yoghurt)
- Avocado: healthy unsaturated fats and great source of fibre
- Beans: Protein, Carbs and again .. Fibre. If you choose baked beans from a tin watch for added salt and preservatives.
- Salmon: Omega 3, Protein and B Vitamins (energy release) .. the added brain boost and plumped up skin won’t hurt either 🙂
- Peanut Butter: healthy fats, protein, and fibre – satiety and stabilise blood-sugar (great for an afternoon snack also). Add it to oats for extra protein punch and taste, especially for kids.
- Spinach: iron, magnesium (important in energy production) and potassium (digestion and nerve/ muscle functions). It’s also said to stop cravings for sugary food .. !
- I like to add LSA or ground flaxseed to my oats or yoghurt for extra fibre and omega 3 healthy fats
- Don’t forget chia seeds which are high in calcium, protein and omega 3 healthy fats also. You can add them to oats, yoghurt, or smoothies (just remember to let them soak for 10-20 mins to soften, or overnight if this is easier)
A great breakfast recipe for everyone (including picky children!) is the super quick oatmeal and peanut butter breakfast mug, which all my clients rave about. And my pre teen son – who never used to eat breakfast – requests every morning!
For more healthy eating tips check out my Healthy Eating Nutrition Guide which contains 10 downloads, including a 13 page getting started guide with lots of tips just like this. All for $4.95 or the price of a cup of coffee!