Free Ebook

Simply subscribe to ZoeBingleyPullin.com and we will send your eBook directly to your inbox.
Email address
First Name
Last Name
Your email will never be shared
was successfully added to your cart.
Health Tips

How to build a better breakfast!

By 09/04/2019 No Comments

When it comes to breakfast, quality counts and a well-balanced healthy breakfast is linked to improved health outcomes vs a poor quality breakfast or no breakfast at all. In fact, some research suggests that we should consume around 15-25% of our daily energy intake at breakfast time.

If you are a breakfast eater and are wondering how your current choice stacks up or are interested in ways to improve your breakfast, read on below!

Oats/Porridge

A very common breakfast I see is porridge made by using an express oat sachet, milk and honey. While this breakfast offers a source of carbohydrates, protein and fat, it is unlikely to provide a sustaining source of energy and can easily be improved upon.

To improve this:

  • Use whole rolled oats soaked overnight if time permits – they will offer more fibre and a slower release of energy.
  • Top with fruit such as berries, kiwi fruit or grated apple/pear for added fibre, antioxidants, vitamins and minerals.
  • Top with a source of omega-3 fats such as hemp seeds, chia seeds, flaxseeds/oil or walnuts because these fats must be consumed via the diet and will help to stabilise appetite and mood.

 Boxed Cereal

Pouring cereal straight from a box and adding a dash of milk can be a very convenient breakfast option. However, if you find yourself hungry not long after, here are some tips to improve the meal:
Cereal choice: opt for a wholegrain cereal with at least 10g fibre per 100g (the more the better!), ideally 5g or less sugar per 100g serve (= low sugar) but 10g may be more realistic and at least around 10-15g protein per 100g.
Fruit: add fruit such as berries, banana, papaya or kiwi fruit for added fibre, antioxidants, vitamins and minerals.
Healthy fats: if the fat content is low and/or no nuts/seeds are already in the mix, to help with satiety add in some healthy fats such as chia seeds, hemp seeds, walnuts, macadamia nuts or flaxseeds.

Smoothie

Breakfast smoothies are a popular on the go breakfast pick and can be healthy provided they contain adequate nutrition! Ideally a smoothie will contain one selection from each of the following:

Base: cow’s milk, plant-based milk or coconut water
Fruit: frozen banana, pineapple, berries, mango etc
Protein: protein powder, hemp seeds, chia seeds, flaxseeds
Healthy fat: avocado, hemp seed, chia seed, flaxseeds (unless already used for protein)
Extras: spinach, kale, frozen zucchini, green’s powder, turmeric, ginger, cinnamon etc

Eggs on toast

Eggs on toast are a favourite way to start the day for many and on their own are a pretty good breakfast. However, this meal can also be improved by the following:

Toast: select wholegrain toast or sourdough – avoid burning.
Spread: replace margarine with avocado or good quality butter.
Eggs: boil or poach and leave a little bit runny (unless pregnant) because the shorter cooking time, the less nutrient levels lost.
Add a serve of veg: pair this meal with a handful of spinach, rocket, watercress, tomatoes or sautéed mushrooms to add in a serve of vegetables!