Breakfast really is the most important meal of the day. But all too often we choose the snooze button over 10 minutes extra to enjoy a healthy breakfast. However, there are ways to whip up a quick, delicious and healthy breakfast without being late for work or that all-important 9am appointment.
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Nutritionist Carolina Rossi said the motto our mother’s told us could not be truer:
“Breakfast is an essential start to your day.
“A good breakfast fills you up and sets your rate of energy for the day; eating nothing [for breakfast] causes you to overeat later.”
If you skip breakfast the chances are it will have an impact on what you eat for the rest of the day, causing a spiral effect.
“Having breakfast will affect how much you eat and the choices you make for lunch,” Carolina said.
“Then if you eat too much or choose unhealthy items for lunch, since you missed breakfast, you’ll be likely to overeat or make bad choices for dinner.”
If time is the reason you’re missing out on breakfast, get organised the night before.
“Prepare a fruit salad before you head to bed and store in an airtight container in the fridge.
“That way come morning you don’t need to go to the trouble of cutting the fruits. You only need to add yoghurt and some nuts and you’re good to go,” Carolina said.
Despite the morning rush try and remember the essential elements of a healthy and balanced diet.
“You should always have protein, carbohydrates and good fats in your breakfast.
“Things like eggs, nuts and seeds are great sources of protein.
“Fruits, wholegrain cereal and wholegrain bread for your carbohydrates and egg yolk, nuts and avocado for your good fats intake.”
Try and avoid refined carbohydrates such as white bread, refined cereals with hidden sugars.
If all this talk of food has your stomach rumbling, here are some scrumptious but more importantly time-efficient recipes to try tomorrow morning:
3 healthy breakfast ideas
1. On the go smoothie – blend 1 banana, 1 pear, 2 dates, 100g green leafy vegetables like silverbeet, spinach or lettuce with coconut water and 1 teaspoon chia seeds.
2. Breakfast bruchetta – add basil leaves, a dash of lemon and extra virgin olive oil to diced tomatoes and season to taste. Add the mixture on top of whole rye, wholemeal or spelt toast.
3. Yoghurt bowl – top natural yoghurt with 2 tablespoons of mixed nuts such as almonds, macadamias and hazelnuts, 1 tablespoon of seeds like sesame, linseeds, sunflower and pepita. Add frozen berries or fresh sliced apple, pear and kiwi fruit.