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- HEALTHY START TO
THE DAY
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- Our bodies are kept going
overnight with stored energy reserves, so
it is vital to replenish these again in
the morning. What you choose to eat in
the morning can shape how you feel the
rest of the day. In fact, studies have
shown that people who eat breakfast have
more energy, think more clearly, perform
better at their daily tasks, eat less (and
are therefore less likely to encounter
weight problems), and make healthier food
choices for the rest of the day. People
who eat breakfast may even live longer.
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- The best way to give your
body the nourishment and energy it needs
is to provide it with a high-fibre, low
GI carbohydrate-rich breakfast that is
moderate in protein and fat and low in
sugar. Think foods like wholemeal bread,
wholegrain cereal, rolled oats or fresh
fruit. These foods are digested slowly
and will keep you energised all morning.
High-sugar breakfast cereals, and foods
like pastries, cakes, buns, scones,
croissants, donuts will fill you up
initially, but they are digested quickly
so you feel hungrier earlier, and high-fat
breakfasts like a bacon and cheese
sandwich, can leave you feeling slow and
lethargic.
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- Don’t be deceived
with on-the-run breakfast bars that on
the market. They may sound nutritious,
but if you take a closer look at the
labels, you’ll find most of these
products are made mainly of highly
refined flours and sugars, contain little
or no real fruit and very little fibre.
Try to make the time to create your own
breakfast with fresh, whole foods or look
for a wholesome commercial breakfast
cereal. Cereals with nuts include natural
healthy fats, and those with dried fruits
have naturally occurring sugars. For
variety, try mixing a selection of
wholegrain cereals. Serve it with skim
milk and sliced fruit, and you have a
quick, tasty, healthy meal.
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- If time is a concern in
the mornings, soak some Bircher muesli
the night before, or try whipping up a
smoothie made with fresh or frozen fruit,
a little unsweetened fruit juice and some
low-fat yoghurt. Or cook instant porridge
and top with fresh fruit, fruit yoghurt
and a sprinkling of cinnamon. If you have
to “eat on the way”, grab a
couple of low-fat homemade bran muffins
and a small bunch of grapes. On the days
you have more time, cook up a batch of
Cottage Cheese Pancakes and serve them
with fresh fruit and yoghurt. Or if you
prefer eggs, whip up a vegetable omelette
tossed with lots of fresh herbs.
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- Bircher Muesli
- 1 cup rolled oats 1/2 cup
apple juice
- 1 ripe banana, roughly
chopped
- 1/2 tsp vanilla essence 2
tbsp plain non-fat yoghurt
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- Place oats and apple juice
in a bowl and stir to combine. Cover
tightly with plastic food wrap and
refrigerate overnight. Blend banana and
vanilla essence until smooth and stir
through. Serve with yogurt. Serves 2
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- Cottage Cheese
Pancakes
- 1/2 cup rolled oats
- 1/4 cup low-fat cottage
cheese
- 4 egg whites
- 1 tsp vanilla essence
- 1/4 tsp cinnamon
- 1/4 tsp nutmeg
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- Process all the
ingredients in a blender or food
processor until smooth. Spray a non-stick
pan with olive oil spray. Add batter
and cook over medium heat until both
sides are lightly browned. Serves 2
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