Breakfast like a king
Food for Thought
BREAKFAST LIKE A KING!
As the saying goes, breakfast like a king, lunch like a prince and dinner like a pauper.
Breakfast really is the most important meal of the day but unfortunately, all too often, it is the least thought about meal – it often suffers from the least preparation, is eaten on the run or too quickly, and is often the least enjoyed meal of the day – a survey showed 25% skip breakfast on a regular basis. Breakfasts are big business as we grab bacon sandwiches, crisps, ham sandwiches, sugary soft drinks, sweets or chocolates on the way to work from shops.
If you skip breakfast to lose weight THINK AGAIN. Skipping this meal means you will probably end up raiding the biscuit tin by mid morning and end up eating more calories during the day and it is more likely to be the wrong ones too.
Breakfast is exactly what it says, Break – Fast. It is a meal that breaks your fast as your last meal may have been 8-12 hours ago.
When you wake up, your body is likely to be dehydrated and your blood sugar levels low. Breakfast will rev up your bodies metabolism first thing in the morning. If you don’t have anything to eat then your body calls upon your stored energy fuel, glycogen, and low blood sugar may lead to fatigue, lethargy and irritability. Breakfast is important for the brain to function properly. Studies on children have shown that if breakfast is eaten they are likely to do better at school.
What you eat makes all the difference though. Coffee and croissants will give an instant lift but doesn’t do much for long term health.
A good breakfast should provide a steady supply of energy for the morning – some complex carbohydrates, a little protein, vitamins, minerals and fibre. Caffeine should be limited as this triggers the release of the stress hormone adrenalin. Try decaf, or herbal or coffee substitutes such as Caro or Barley cup.
Avoid cereals with added sugar. The UKs Food Commission found some breakfast cereals contained as much sugar and fat as a jam doughnut or slice of cake, even though they are marketed as being healthy. Always check labels.
Some find breakfast difficult to digest first thing in the morning. If this is the case, wait for an hour or so as it will help digestion if you are fully awake when you eat. However, aim to eat something within 2 hours of waking.
Above all, PLAN, your breakfast the night before and you are much more likely to eat something nourishing.
Here are some breakfast suggestions, which may be adapted to your own personal tastes and likes
RISE AND SHINE – breakfasts to boost your energy
WHOLEGRAIN CEREAL WITH FRUIT – such as muesli or porridge. Avoid any with added sugar or salt. Sprinkle on nuts and seeds.
NATURAL UNSWEETENED YOGHURT – with dried or fresh fruit, wheat germ, desiccated coconut, sunflower seeds, almonds.
SARDINES OR EGGS ON WHOLEMEAL TOAST – add grilled tomatoes and mushrooms
ALLERGY-FREE – always keep a stock of foods available
QUINOA PORRIDGE – gluten, wheat and dairy-free grain. Cook in water or apple juice (180 gm to 500 ml liquid). Bring to the boil and simmer for 15 mins. Stand for 5 mins and fluff up with fork. Add some raisins and serve with soya yoghurt.
BUCKWHEAT PANCAKES – made using buckwheat flour and is wheat and gluten free. Serve with fresh or stewed fruit.
SCRAMBLED TOFU – tofu is good for those who can eat dairy or eggs. Stir-fry sliced peppers and mushrooms in olive oil, add a pinch of turmeric and stir in mashed tofu. Stir until the tofu is cooked through.
OFF TO SCHOOL – to avoid sugar laden cereals opt for some healthier alternatives.
WHOLEGRAIN AND OAT BASED CEREALS – Cereals with more than 10gm sugar per 100 gm are considered high – choose ones with less than 3 gm of sugar per 100 gm.
EGGS – boiled poached or scrambled – on toast and serve with fruit juice or fruit smoothie.
WHOLEMEAL WRAPS OR PITTAS – a portable option if they insist on eating whilst walking to school.
BREAKFAST ON THE GO – a better option than a cappuccino and Danish!
BREAD AND BANANA – spread a wholegrain roll with peanut butter (sugar-free) and add slices of banana.
FRUIT SMOOTHIE – whiz up milk, yoghurt banana and some berries (fresh or frozen)
OATCAKES, UNSALTED NUTS AND RAISINS AND FRESH FRUIT – fill up a bag or box. Very portable if you are in a rush.
Contact Julia on 07765 881869 if you would like more info about personalised nutrition advice