How to make a balanced breakfast.


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Getting your breakfast balance right.

For those people who love to start the day with a tasty, nutritious breakfast, getting the right balance can be confusing. On one hand we are told that carbs are important, then on the other protein is the way to go. So if you are looking for a breakie that will fuel you for several hours through the morning whilst also ticking the right nutritional boxes, here is a simple guide on how to make a balanced breakfast.

1. Start with good quality carbs

Unless you are specifically following a low carb or keto program, adding some wholegrain low GI carbs to your breakfast mix is the best way to help replenish your body after the overnight fast, and ensure your brain and muscles have all the energy they need to be at their best. If cereal is your thing look out for low sugar granola options or oats, fresh fruit is a great option and there is a growing number of lower carb breads in supermarkets that combine wholegrain goodness with fewer carbs than white breads and wraps.

2. Focus on protein

One the most powerful things you can do to ensure you breakfast keeps you full for several hours is make sure you include 20g of good quality protein in your breakfast mix. A couple of eggs, a serve of Greek protein yoghurt, smoked salmon or high protein breads are all easy ways to boost the protein content of your breakfast. 

3. Add some veges

Few of us get the recommended number of vegetable serves each day and don’t forget that breakfast is a meal in which we can easily add some extra vegetable serves. Think sliced tomato on toast, grated veges added to egg dishes or veges blended into juices and smoothies for an extra fibre and vitamin boost.

4. Don’t forget the good fats

Goods fats that come from a range of foods including olive oil, avocado, nuts, seeds and peanut butter not only offer a range of key nutrients but adding some good fat to a meal helps to ensure that you will be kept fuller for longer after eating. Avocado works well with toast and smoothies, as do nuts and seeds. In particular 100% nut spreads such as Mayver’s Peanut Butter add good fats and protein to toast, smoothies and breakfast baking whilst adding plenty of taste and flavour. Aim to add at least 1 serve of good fats to your favourite go to breakfast of choice. 

Recipe: Peanut Butter & Coconut Breakfast Balls 

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Serves: 6

Ingredients

1 scoop protein powder (Use vegan protein powder if needed.)

½ cup wholegrain rolled oats

¼ cup shredded coconut plus extra for rolling

2 tbsp. cocoa powder

½ cup Mayver’s peanut butter

2 tbsp. honey 

Method

1. Mix ingredients together in a large mixing bowl 

2. Roll heaped tablespoons of the mixture into balls. 

3. Roll in the extra coconut. 

4. Chill in the fridge for an hour until firm. 

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