The Boost of Breakfast

“There’s just no time”, “I am not hungry” and “It’s too early in the morning to eat.” Does any of this sound familiar?

Yes, we’ve all heard it before, these common excuses and that breakfast is the most important meal of the day. As clichéd as this may all sound it is still the absolute truth. There are plenty of people- some of my friends and family included – who start their day on an empty stomach, not realizing how it affects their bodies for the rest of the day.

Eating a nutritious, balanced breakfast boosts your energy, sharpens your mind and gives you the long-lasting endurance to tackle your daily activities and perform at optimal efficiency.

Missing breakfast, causes you to experience a drop in your glucose levels, this in turn results in irritability, headaches, weakness, lack of concentration and an increase in appetite. This is where you will tend to be peckish and snack before lunch and through out the day on unhealthy, high calorie foods. Remember that after an eight-hour sleep you essentially “hibernate”. Your body needs food to “break” the “fast” and kick start your metabolism!

Here are a few quick and easy tips to get your day going:

Quick Breakfast – Cereal with Milk

One serving (½ cup) of Bran Flakes with (½ cup) low fat milk or (1 cup) fat-free milk, topped with one small sliced banana

Breakfast on the Run – Muesli and Yoghurt

One small tub (175ml) plain low fat or fat-free yoghurt with one sachet low- GI muesli (40g), and 10 medium strawberries

Something fishy – Smoked salmon on low- GI bread

1 slice of seed loaf or low–GI bread with a ¼ avocado pear and 2 slices smoked salmon. Dressed with fresh lemon juice and ground black pepper

* Omega 3’s are essential fats that have anti-inflammatory properties, and are essential for brain function and cardiac health.

Be Smooth

Smoothies are a great meal on the run, as they are quick and easy, however you need to be aware of the quantity and energy density.

Tips on making a healthy smoothie

• No more than 2 servings (approximately 2 tennis balls) of fresh fruit per person
• Limit the amount of fruit juice used, to no more than a ½ cup per person
• Use low-fat/fat free yoghurt or milk.
• Extra fibre can be added by including 2-3 tablespoons of oats or digestive bran
• A small portion of healthy fats can also be added, such as nuts, peanut butter and seeds.
• Add ice cubes to add volume without having to add on extra kilojoules.

Eating a morning meal is a healthy habit and you will reap the rewards. The nutrients associated with breakfast include calcium, iron, B Vitamins and Vitamin C. Research shows that regular breakfast eaters tend to be leaner and more successful at losing weight—and most importantly keeping it off. So start your morning with a healthy, energizing and re-vitalizing breakfast that includes a mix of whole grains, dairy, protein and fruits and vegetables for added fiber. This will boost your sluggish digestive system and provide slow release energy to prevent any mid morning slump.