Posted on June 11, 2021
Five Better Breakfast Ideas for a Healthy Start
Beginning the day with a healthy breakfast is one of the best ways to get off to a good start, giving you the steady energy you need to tackle whatever the day has to hold and preventing sugar crashes towards the end of the day. Some of our favourite breakfast foods aren’t always the most nutritious options. Try swapping your regular breakfast for one of these healthier (and still delicious) alternatives.
Pick porridge
A bowl of cereal is a popular go-to in the morning – but many of our favourite cereals are high in sugar, salt and fat. Instead, make porridge your first meal of the day. Porridge is made from oats, which are high in fibre, protein, Vitamin B1, B2, B5, Folate, Iron, Magnesium and Zinc. Vitamin B1 (thiamine), B2 (riboflavin) and Magnesium contribute to normal functioning of the nervous system. Vitamin B2, B5 (pantothenic acid), Folate, Iron and Magnesium contribute to the reduction of tiredness and fatigue. Beta-glucans, the active component in oats, have shown to have heart health benefits including reducing cholesterol levels and reducing blood glucose levels. A bowl of porridge will also help you feel fuller for longer, so you can avoid mid-morning snack temptation.
Porridge is such a simple dish and perfect for creating your own custom bowl with your favourite flavours and can be had warm or cold. Try topping with fruit or berries for some natural sweetness, or drizzle over the golden goodness of honey.
Toast time
Few breakfast foods are as fast to make or as comforting to eat as hot buttered toast – but if you love toast the most, there are some simple ways you can make your breakfast bread a little healthier. Swap your white loaf for wholemeal and ditch layers of butter for sliced banana, berries or even scrambled egg. Wholemeal is lower on the GI (glycemic index), helping balance glucose levels and full of B vitamins which help release energy from food.
Farewell fry up
On weekend mornings when you have more time to spare, it can be tempting to reach for the frying pan and cook up a full English. Instead, use the ingredients of a fry up to create something a little more healthy – like mushrooms and poached eggs, or tomatoes on toast.
Baked beans are also high in fibre and protein and low in fat, so you don’t have to miss out on the best bits of a cooked breakfast when you’re trying to eat more healthily.
Reduce the juice
Your morning orange juice or smoothie can be a not-so-healthy source of sugar, so if you’re trying to reduce your sugar intake, try swapping it for water with fresh lemon, orange or a slice of cucumber, which can also be refreshing and give an extra boost of vitamin C. For an occasional treat, try making your own orange juice and add more vegetables than fruit in your smoothies.
Eggs for everyone
If eggs are your favourite way to start the day, you’re in luck – they’re full of vitamins and minerals and a key part of a healthy diet. Whether boiled with soldiers (wholemeal of course), poached to perfection or scrambled with a splash of milk, eggs are a quick, affordable breakfast option that’s packed with protein, keeping you fuller for longer.
Eggs are also rich in several heart-friendly nutrients, including betaine and choline, and are a great source of vitamin D, making them a perfect choice for those cold and dark winter mornings.
