Not eating enough is one of the biggest mistakes in the morning, here are some healthier breakfast ideas!
A healthier morning meal can refuel your body after a night of rest, give you an energy boost that lasts the whole morning, and prime you to make smart decisions for the rest of the day.
As you start your day, have a little thought on what to eat in the morning. Aim for a breakfast that has a good combination of
fibre and protein. Read on for some power breakfast ideas that can top up your tank and fuel your energy for the whole morning.
My Healthy Plate
Sometimes, a decent smoothie is all you need. It is a convenient meal that is fast to put together and even quicker to drink for a sustaining and filling meal.
Power tip:Use a base of low-fat milk or yoghurt and top it with fruit. Fruits like frozen bananas and dragon fruit are a tasty addition as it lends a natural sweetness and creaminess to the drink. To add more bulk and texture, add a spoonful of chia seeds, wheat germ or ground up flaxseeds.
Kickstart your day with some grains to boost your nutritional intake. Some examples include:
Wholegrains—The Wise Choice!
Add different nuts, seeds and beans to your breakfast for some nutritional oomph! Some examples include:
Oats contain beta-glucan, a type of fibre that's been shown to help lower cholesterol when eaten regularly. Any type of oatmeal is a healthier choice — whether steel-cut oats, rolled or instant versions, but avoid the flavoured versions that can contain a lot of sugar.
Power tip:Add low-fat milk or yoghurt to your oats topped with fruit, nuts and seeds.
Tangy, creamy yogurt has plenty of calcium and protein to keep you full throughout the morning. It is also packed with nutrients and micro-flora that can help to keep your gut in the pink of health.
Power tip:Have your yoghurt with a fruit salad, topped with wheat germ, oats, seeds or nuts.
There's nothing like fruit in the morning to give you a vitamin zap! Add it to cereal or cooked oats for a natural sweetness, or blend it with yoghurt or milk to make a smoothie. You can even have a fruit salad comprising a mix of different fruit, for different vitamins and minerals.
One tip to keep you feeling full longer is to eat a substantial, protein-rich breakfast. It will keep you full, so that you end up eating less during the afternoon and evening hours.
Eggs are a source of lean protein and nutrients like vitamin D. Have them in many different ways. When eating them scrambled, sunny-side up or as an omelette, be mindful of how much fat or oil you use when cooking.
Power tip:Whip up an omelette stuffed full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini… be creative!
So as you hit the floor running in the morning, don’t neglect to fuel your day with these nutrient-dense breakfasts that are easy to prepare and provide you with plenty of energy for what the day brings.
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This article was last reviewed on
22 Nov 2023
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