It’s never a good idea to skip breakfast, because you’ll start the day with low blood sugar. Half-way through the morning, your energy and concentration will start to flag – and that’s the moment when you’re most likely to grab a sweet and unhealthy snack to tide you over. So make it a priority, to fix a good breakfast for kids, and for yourself.
For sustaining and healthy breakfasts, choose a combination of protein and carbohydrates, that will help to keep blood sugar consistent until lunchtime. Porridge made with milk is a good choice, but there are lots of other possibilities.
For sustaining and healthy breakfasts, choose a combination of protein and carbohydrates, that will help to keep blood sugar consistent until lunchtime. Porridge made with milk is a good choice, but there are lots of other possibilities.
Fresh fruit
It’s easy to include a couple of portions of your five a day at breakfast. A glass of fruit juice, or a shake or smoothie made with fruit is one. For another, add chopped fruit to cereal, or enjoy it by itself. Fruit salad is refreshing, especially in summer, or try a dried fruit compote.
Cereals
Many of us turn to cereal out of habit – but always check the pack, and choose a healthy breakfast cereal. Many varieties are laden with sugar and salt, and have very little nutritional value. Try mixing your own muesli blend with oatmeal, whole grains, seeds, nuts and dried fruit, then add fresh fruit. Serve cereal with milk or soy milk, or try pouring on fruit juice, instead. Especially good with muesli.
Porridge
If you’ve 5-10 minutes to spare, make yourself a bowl of creamy porridge. Oats are high in fiber and contain vitamin E and some B vitamins, as well as iron, calcium and other minerals. Using milk in porridge adds more calcium, a mineral that’s vital for women, who often don’t have a high enough intake. Make your porridge even better, by stirring in grated apple, raisins or nuts while it’s cooking.
Dairy
Use skimmed or semi-skimmed milk in drinks or on cereal. Soy or oat milk substitutes have a creamy texture which is very pleasant with cereal. They do have a tendency to separate in hot drinks, so let your coffee or tea cool before adding. Live yogurt is a good breakfast food. Choose a low fat variety and top with nuts, seeds or fresh fruit.
Bread and bakery
Wholegrain bread often tastes even better toasted, and is perfect for an easy breakfast. Its rougher texture makes for crisper, tastier toast. Spread with low fat spread and a little jam, honey or peanut or other nut butter. Muffins and pastries are a no-no if you buy them from snack bars or cafes, where they are usually very high in sugar and saturated fat, and quite possibly packed with hydrogenated veg oils into the bargain.
Drinks
Coffee and tea are the traditional choice, and hard to give up if you love them. Stick to decaffeinated if you can. Wean yourself off, by gradually cut down on the number of cups you have during the day. For a zippy start to the day, reach for herb teas or dandelion coffee, or try a slice of lemon in hot water before breakfast to really wake you up.
HEALTHY BREAKFASTS: COOKED
There’s no need to give up on cooked breakfast just because you want to eat healthily. Ok, the traditional fry-up is heavy on fat and salt, but it’s very possible to cut down and still have a hearty breakfast. Try these suggestions:
- Choose low-fat and low-salt sausages and bacon, and grill. Trim most of the fat from bacon.
- Poach, coddle or scramble eggs rather than frying, or try an omelette.
- Toast that slice of bread, rather than frying it, and spread with low-fat spread. Use wholegrain bread rather than white.Slice and poach button mushrooms in milk or a little water. For a crispier finish, buy portabella or flat cap mushrooms, slice, brush with a little oil and bake in the oven or grill. Just gotta fry something? Use olive or sunflower oil rather than butter or lard, and drain foods on kitchen paper to soak up surplus fat before serving.
- Add healthy ingredients to a cooked breakfast – tomatoes, baked beans. Or try fish for brekkie: smoked salmon and scrambled eggs.
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