Breakfast really is the most important meal of the day!
Lots of people think if they skip breakfast they are ‘saving’ calories for the rest of the day.
Unfortunately our bodies don’t work like that. You are more likely to make unhealthy food choices later in the day and studies show that people who regularly eat a good breakfast have a lower weight & BMI than people who tend to skip breakfast.
You have been fasting overnight and need to break the fast to give your body energy to start the day and to kickstart your metabolism. Your body will start burning calories when it needs to digest the food and it will give your body and brain the energy needed to start the day and get on with work or whatever your doing that day.
My favourite breakfast is porridge. It’s cheap, quick to prepare and very versatile as it goes well with lots of things to make a complete and wholesome breakfast. You can make it with water or any type of milk you like. For my daughter I make it with semi-skimmed milk but I prefer to just cook mine with water (2 min in the microwave to save time in the morning). I then add things to make it more nutritious.
Here I used:
40g Organic Jumbo Oats
80g 2% greek yogurt
1/2 banana, sliced
40g Raspberries (you can use frozen as they are cheaper and defrost in a couple of minutes)
Optional: 1 Tablespoon of Waitrose love life Granola (my daughter loves this and thinks it’s a special treat)
You could also use:
1 teaspoon of coconut oil
1 teaspoon of chia seeds
1 teaspoon of sunflower seeds or 1 tablespoon of milled mixed seeds
In the colder month I like to add 1 teaspoon of cinnamon and finely chopped apple and cook this together so the apple softens slightly.
It’s important to mix the food groups (good quality carbs, protein & fat) to fill you up and give your body as many nutrients as possible for a great start to the day. By using fruit to sweeten it you can avoid the need for processed sugar or honey and if you have 80g of fruit with your porridge it counts as 1 of your 5-a-day.
The government now recommends to have 8 portions of fruit and veg a day. But for a lot of people it comes down to money so if you’re on a budget aim for at least 5 portions and make it 2 fruit and 3 veg and you have a great base to start from.
Find your favourite combination and just play around with the recipe.
Roughly (as a guide) we should be aiming for 50% good quality carbs (wholegrain where possible), 30% fat and 20% protein across our daily food intake. How much you personally need depends on your age, height, weight and activity levels.