Eating breakfast- a dietitians guide on how to start your day right!

Author: Nicole Saliba, Accredited Practising Dietitian   Date Posted:6 April 2021 

While the jury is out on whether or not eating breakfast helps with weight loss, as a dietitian there is a strong overlap between skipping breakfast and clients struggling with weight gain and sugar cravings. In this months blog we will be taking a closer look at the health benefits of consuming breakfast and what to eat to start your day right! 

What are the health benefits of eating breakfast? 

When breakfast is done the right way and nutritious foods are chosen it: 
1. Helps the body to repair and recover after exercise 
2. Fuels your muscles with energy so that you can get the best out of your workout
3. Provides the brain with fuel to help you focus and function at your best
4. Increases your intake of fibre which helps boost your gut health and reduce your risk of chronic disease
5. Reduces sugar cravings and improves food choices made later in the day
6. Increases your intake of key nutrients including protein, monounsaturated fats, polyunsaturated fats, vitamins and minerals

What should you include in breakfast and why?

A winning breakfast ticks these nutrition boxes:

1. Protein to help promote satiety and fullness. Studies from the CSIRO show that including protein at breakfast helps with promoting healthy weight loss and reducing food cravings. Most active people also tend to be hit and miss with hitting their protein requirements at breakfast which can impede their muscle recovery. Some examples of protein rich foods include:

  • Whey protein powder
  • Soy protein
  • Cottage cheese
  • Cows milk
  • Soy milk
  • Greek yoghurt
  • Soy yoghurt
  • Tofu
  • Legumes e.g. chickpeas, beans, lentils
2. Carbohydrates are the body’s preferred fuel source, especially for people who engage in regular exercise that is medium to high intensity. Including good quality low GI carbohydrates that provide slow releasing energy and also tend to be higher in fibre is important here as they will help to keep you full, feed your good gut bugs and provide you with a steady supply of energy. Here are some examples of good quality carbohydrates to include:
  • Seeded, sourdough or light rye bread
  • Fresh fruit
  • Sweet potato
  • Rolled oats
  • Quinoa flakes
  • Natural Muesli
  • Bran flakes
  • Legumes e.g. chickpeas, beans, lentils
3. Don’t forget to include some COLOUR at breakfast. Plant foods contain a wide range of naturally occurring substances called antioxidants that provide health benefits including reducing our risk of chronic disease. Here are some examples of how to add colourful plant foods:
  • Add leftover roast vegetables to omelettes
  • Cook baby spinach, tomato and capsicum in good quality extra-virgin olive oil and serve with eggs or scrambled tofu
  • Add frozen or fresh fruit to smoothies, cereal, muesli or porridge
  • Add frozen cauliflower to smoothies
  • Make a green smoothie with frozen mango, spinach, celery and avocado with chia seeds and coconut water 
  • Sprinkle a fruit and nut trail mix on top of your porridge or muesli

What are some examples of healthy and nourishing breakfast options?

  • Greek yoghurt, fruit, raw nuts & seeds or Activate Foods Granola
  • Natural muesli or rolled oats, greek yoghurt/milk and fruit
  • Chia pudding with fruit, raw nuts & seeds
  • Porridge topped with fruit and nuts & seeds
  • Smoothie: milk of choice, yoghurt or protein powder, fruit, nuts or nut butter and oats
  • Eggs and good quality bread e.g. seeded, sourdough, rye with sauteed veggies and/or avocado
  • Scrambled tofu on good quality bread e.g. seeded, sourdough, rye with sauteed veggies and/or avocado
  • Vegetable omelette
  • Activate foods paleo breakfast bar
  • Avocado, tomato and cottage cheese on good quality bread e.g. seeded, sourdough, rye with sauteed veggies and/or avocado
  • Avocado and hummus on good quality bread e.g. seeded, sourdough, rye 
  • Smoked salmon and light cream cheese on good quality bread e.g. seeded, sourdough, rye 
  • Home-made baked beans and good quality bread e.g. seeded, sourdough, rye with sauteed veggies and/or avocado
  • Banana pancakes made from eggs, mashed banana and oats
Need help optimising your diet, losing weight or managing a health condition? Book in a consult with one of our Accredited Practising Dietitians at Eatsense today!

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Activate Foods

Shop 2 / 222 The Entrance Rd, Erina NSW 2250 

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