The big breakfast: How to start your day the right way
Breakfast – we’ve heard time and time again it’s the most important meal of the day and yet we keep falling back into the same old latte and croissant trap. So we turned to nutritionist Frances Bavin to get us back on track. Here are her top tips for starting your day the right way.
I see the same issues over and over again - people being too rushed to eat a proper breakfast, eating the same thing every day and just eating carbohydrates. If I had to pinpoint the one thing that makes a healthier breakfast and the biggest difference, it would be the addition of protein which means less snacking, less caffeine consumption, steadier energy and more sensible lunch choices.
Overconsumption of certain foods is also a problem. Most people consume wheat and milk several times a day but intolerance to these foods is high. Both foods are now highly processed which makes them harder to digest.
Breakfast cereals are big business, our supermarket aisles are now full of pretty boxes aimed at every corner of the market. A lot of these are high sugar, empty calorie foods, fortified with vitamins so we assume they are healthy.
I say ditch these unhealthy options and instead start your day with one of these more nutritious alternatives:
Muesli
Save money and make your own. Mix up oats, dried coconut, nuts, seeds, puffed rice, cinnamon and dried fruit and pair with plain bio yoghurt or coconut milk.
Porridge
Add some nuts or seeds and if you need sweetness, add grated apple and a little dried fruit. You can also use quinoa or buckwheat instead of oats.
Eggs
Boiled, poached, fried – just get some nutrient-dense eggs in you at breakfast time. Eggs are also an excellent vehicle for any vegetables, cheese or ham you have lying about in the form of a frittata.
Smoothies
Better than fruit juice as you still get the fibre. Add avocado, plain yoghurt, natural nut butters or seeds for slower release energy.
Muffins
Muffins made from almond meal or coconut flour are best. Look to ‘Paleo’ cookery websites for inspiration – these muffins are easy to make and are protein rather than carb heavy.
Plain yoghurt
Jazz it up with various topping such as berries and macadamia nuts.
Leftovers
Don’t feel the need to eat something ‘breakfasty’. If you cooked a healthy meal the night before and have some left, go for it.