Around 45% of Brits skip breakfast every day, preferring instead to catch an extra few winks of sleep or grab a sugary muffin and latte on the way to the train station.
Yet studies show that breakfast is linked to having better control of hunger, less snacking, weight loss, greater energy and higher levels of vitamins and minerals. It’s even claimed that eating breakfast improves our mental function helping us to perform better at work.
“Given our time-poor lifestyles, the way forward is to load your breakfast with nutrient rich ingredients and make every mouthful count”, says nutritionist Dr Carrie Ruxton. “There’s no reason why breakfasts can’t be quick as well as healthy, keeping you energised and alert throughout the day”.
To create a balanced breakfast, you should look to compose a plate of half fruit or vegetables, a quarter good quality protein and a quarter complex carbohydrate.
Mix and match one of each of these ingredients to build your healthy breakfast, or swap in your own favourite healthy foods:
Proteins (25%): Milk, eggs, salmon, yogurt
Carbohydrates (25%): Wholegrain bread, oats, quinoa, beans
Fruit and vegetables (50%): Avocado, tomatoes, spinach, berries
Balancing your plate in this way will give you all of the energy, vitamins and sustenance you need until lunchtime. Protein leaves you feeling fuller for longer, carbohydrates boost energy levels, and fruit and vegetables provide the additional nutrients to help your brain function well throughout the morning.
Five examples of un-complicated balanced breakfasts
Smashed avocado on toast with salmon
Avocados are rich in nutrients and contain the good fats our bodies crave, they are also a great source of potassium containing more than bananas. Potassium has been linked to lowering blood pressure and reducing the risk of heart attacks so this really is a super breakfast!
Spinach and black bean omelette
Eggs are a fantastic source of protein, this filling and nutritious breakfast, packed with amino acids, will see you through to lunch whilst improving productivity and providing that essential morning energy boost.
Sugar-free muesli with raspberries, pumpkin seeds, pistachios and a tablespoon of flaxseed
This fibre-packed breakfast will go a long way towards the recommended 30g of fibre a day and will help relieve any bloating. Try Nairn's new Muesli, with no added sugar, it’s packed with flax seeds, high in fibre and is gluten free!
Porridge oats soaked overnight in almond milk with a handful of seeds and served with fresh berries
The slow release carbs from the porridge will help to maintain optimal blood sugar levels during the day – oats are also high in B vitamins, which are vital for energy release. For extra sweetness add a spoonful of honey or cinnamon when serving.
Fresh fruit sliced into a bowl of natural yogurt with sugar-free granola topping
Fruit and berries such as blueberries, raspberries, peaches and kiwi are rich in essential vitamin C, E and B. They’re packed with antioxidants and will boost morning productivity. Try Onken’s new wholegrain redcurrant and blackcurrant yogurt, it’s packed with tasty fruit chunks and five crunchy grains helping to keep you satisfied for longer.
Inspired to make your own healthy breakfast? Caprera’s breakfast booster set contains everything you need to create your own nutritious breakfasts at home – Ethically sourced and natural.
Recipes provided by Nuffield Health and Zespri SunGold.Last modified: June 10, 2021