Humans are faced with around 35,000 decisions every day. Some are big (should I quit my day job and follow my passion?), while others are small (sandals or sneakers?). But there is one little, everyday decision that actually has a huge impact: what to eat for breakfast.
How we choose to fuel our body first thing in the morning can significantly affect our day. Not only does it determine our energy levels, mental clarity and productivity but according to our in-house nutritionist, it impacts our weight loss efforts, too.
“Studies have shown that eating breakfast can reduce unhealthy snack choices later in the day, which reduces weight gain and obesity,”. But it’s not just making time for the meal, it’s the food you choose that makes the biggest difference.
“An ideal breakfast provides energy and satiety, and includes complex carbohydrates, protein, healthy fats and fibre,”. “Fibre slows the absorption of carbs into the bloodstream, which provides a slow release of energy while protein increases satiation and reduces hunger. Each of these combined will keep you full until lunchtime.”
So what does this look like on a plate exactly? Scroll down to discover eleven nutritionist-approved foods to add to your breakfast menu.
1. Oats
Oats provide slow release energy which will keep you functioning until morning tea or lunch (which also makes it great for kids off to school or sport). The grain is high in protein — which is great for all our body functions, hormones, and satiety — as well as Beta-glucan fibre — which has magical nutrition powers when it comes to fullness. It also contains vitamin B, iron, selenium (for energy production). For an extra boost, add vitamin C to increase the absorption of iron. Great sources include kiwifruit, oranges or berries.
2. Eggs
They have the perfect amino acid protein score and are great for satiety, so an egg-filled breakfast will keep you feeling full until lunchtime (other nutritionists agree!).
Try these quick baked eggs with spinach and labneh.
3. Greek Yoghurt
The pros of Greek yoghurt are incredible: protein, healthy fats and probiotics, just to name a few. On top of that, it’s low in sugar, but if it’s not sweet enough, add some chopped berries (see next point!).
4. Berries Berries Berries!
Why? They’re low in sugar, high in fibre and bursting with antioxidants for your immunity. Mix them with oats and yoghurt for an added nutritional boost.
5. Avocado
These small powerhouses of nutrition are full of healthy unsaturated fats and are a great source of fibre. Just make sure to stick to the recommended serving size (one-third of an avocado).
6. Beans
Beans are chock full of protein, carbs and again .. fibre. If you choose baked beans from a tin, watch for added salt and preservatives.
7. Salmon
Load up on salmon for a nice addition of omega 3s, protein, and B vitamins (for energy release). The added brain boost and plumped up skin won’t hurt either.
8. Peanut Butter
There are plenty of reasons to love peanut butter, including the addition of healthy fats, protein and fibre, which will regulate satiety and stabilise your blood-sugar. Plus, it’s also great for an afternoon snack. Add it to oats for an extra protein punch and to amp up the flavour, especially for kids.
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!
9. Spinach
Adding spinach to your breakfast means you’ll also add iron, magnesium (important in energy production), and potassium (great for digestion and nerve and muscle functions) to your meal. It’s said to stop cravings for sugary food, too!
10. LSA or Flaxseed
As a nutritionist, I like to add LSA or ground flaxseed to my oats or yoghurt for extra fibre and omega 3 healthy fats.
11. Chia Seeds
Don’t forget chia seeds, which are high in calcium, protein and omega 3 healthy fats. 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.
Try these chia pudding recipes.
