Build a better breakfast
Summer is on its way and porridge season is over…. Or maybe not!
As the weather starts to get milder, our diet naturally changes with the summer season and that starts with breakfast. Out with the comfort food and in with the lighter choices.
If you are the sort of person who can’t start your day without a bowl of porridge, then read on to see how you could optimise the nutrition in your breakfast bowl. If you prefer to swap things up with the seasons, then I have some ideas for you too.
What we choose to eat first thing can influence our energy, mood and cravings right through the rest of the day.
Think about it like this. If we eat a decent breakfast, it will fill us up and keep our energy sustained through to lunchtime. If we are missing something (think fibre, protein or fat), we are likely to crave that missing link and go on search of something sweet or starchy mid-morning.
Evidence shows that what we eat at breakfast affects our urge for something sweet in the afternoon. Get it right and sugar cravings dissipate. Get it wrong and the sugar monster gets a hold.
So what do we need to get out day off to a good start?
There are 3 things to consider to help you build a healthy breakfast:
A form of protein
Protein will help you to feel fuller for longer and curb cravings. It has also been shown to help energy, mood and focus. But don’t be tempted to buy one of those breakfast cereals with protein emblazoned across the front of the package, Many foods that boast of being protein-rich are ultra processed – be it yogurt, cereal, bars, or drinks. What I am suggesting instead is that you add more nuts and seeds to your breakfast, choose Greek or natural yogurt or throw together an omelette with some mushrooms, onion, spinach and feta.
A source of fibre
Around 91% of us don’t get anywhere near enough fibre. We can do better than that, but it has to start with breakfast. Choose some sort of wholegrain – oats are ideal. These high fibre whole grains will help maintain your energy, balance your mood and blood sugar and help you to feel fuelled and fuller for longer.
Oats are packed with soluble fibre and have a low glycaemic index, so they will help maintain energy and sustain blood sugar balance throughout the morning.
If you find that porridge just doesn’t fill you, make sure you are going for jumbo oats rather than the finely milled versions. The bigger the oat, the slower the energy release – in other words, jumbo oats are slower to break down in your belly than the finer milled oats.
At least one of our 5 a day
Most of us are not so hot on our 5-a day, so aim to get at least one portion of fruit or veg onto your breakfast plate to make this target much easier to achieve every day.
Berries – fresh or frozen, a sliced banana, some vegetable in an omelette – when you think about it, it is an easy (and tasty!) switch to make.
Here are some ideas to help get your day off to a good start
If porridge is your thing, then add a spoonful (a tablespoonful, not a teaspoonful!) of milled flaxseed and a handful of nuts for added fibre and protein. Top with your favourite fruit and a sprinkle of cinnamon for blood sugar balance and taste.
Overnight oats are great at this time of year. Try making my version of carrot cake overnight oats. Take a handful of jumbo oats and mix with a dessertspoonful of chia seeds. Combine this with half a grated apple, half a grated carrot and a few sultanas. Pop in a teaspoonful of cinnamon or mixed spice, a handful of walnuts and cover in your milk of choice. Keep in the fridge overnight and eat straight from the pot!
Greek or natural yogurt makes a great summertime breakfast, topped with your favourite fruit, a tablespoon of milled flaxseed and some low sugar granola. I like Lizi’s or Bio&Me.