As soon as you wake up you’re checking Facebook, Twitter, your emails, the news, the baby, the goldfish and whatever else needs your attention. Then you’re thinking about just a few of the gazillion things you have to get done that day. That all leaves you with not much time to think about breakfast, let alone actually getting to eat it before you zip out of the house – babies, pets and briefcases in tow. But IT IS IMPORTANT! Your mum wasn’t lying when she told you it was the most important meal of the day, although my mum does seem to say that about every meal…
But breakfast really can improve your mood, give you more energy and boost your health – it’ll pretty much turn you into superman or woman for the day! *DISCLAIMER: No super powers guaranteed. For those of you afraid of using up your calories first thing in the morning, remember that not every breakfast has to be sugary pancakes, fatty bacon or carb-overloaded bagels and if you are already eating breakfast, then gold star for you! But there are ways to improve, so that you can get a balanced and healthy breakfast that will actually help you lose weight.
Step One: Eat more! A balanced breakfast of at least 300-400 calories will set you up for the day and ward off those naughty elevenses cravings!
Step Two: Add protein and healthy fats! Healthy plant and oil fats will provide you with energy, enable your body to transport and store vitamins and can even improve your hair and skin through Omega-3 and Omega-6 fats.
Step Three: Step away from the sugar! Look for things like whole-wheat cereals, shredded wheat and porridge for a healthier and lower sugar alternative.
Maaaaany people skip breakfast or have an unbalanced or low calorie breakfast because they’re in a rush.
I figured our team at Bluecoat’s might be just as bad as not prioritising the most important meal of the day as most of you. So I put them on the spot and asked them – this is what they said!
I’m not going to give you some crazy breakfast recipe that means you have to wake up at 4am to prepare it or have to go across the globe for the ingredients; instead, I’ve put together a list of ways you can make your favourite breakfasts just a little healthier.
- Increase the fat and protein content by adding a few healthy nuts like hazelnuts, brazil nuts or almonds. These all help with improving your hair and skin health, whilst supporting your immunity.
- Make it with soya milk. Soya milk has less sugar than regular cow’s milk and an extra dose of fibre, which will keep you feeling fuller for longer.
- Add low sugar fruit like raspberries and blueberries. They have a high fibre content and give you an energy boost from natural sugars.
- Get a good base by sticking to wholemeal bread. Keep an eye out for multi-grain bread with added seeds for a quick and easy way to boost your nutrients and healthy fat content.
- Add slices of avocado, which contain more potassium than bananas, are loaded with heart-healthy fatty acids and can lower cholesterol.
- Whip up some scrambled tofu! Just crumble some tofu with a fork and fry it with a low-calorie spray for a healthy egg alternative. Tofu is naturally gluten-free, is low in cholesterol and is an excellent source of protein, iron and calcium.
- Add healthy fats like coconut oil or an avocado to keep you satisfied and full of energy for hours.
- Add seeds to pump up the healthy carbs and fibre. Flax and chia seeds are perfect for boosting the nutrition and filling qualities of your smoothie.
- If you normally use ice cubes for a refreshing start, try making coconut water ice cubes for additional flavour and nutrients like magnesium and potassium.