The best breakfasts to kick start the day


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The best breakfasts to kick start the day

Breakfast is often referred to as the most important meal of the day for a number of reasons. Not only does enjoying a nutritionally balanced meal first thing in the morning give the metabolism a kick start, but it has been proven that those who enjoy the right breakfast have higher levels of concentration and are less likely to snack on high calorie foods throughout the day. Unfortunately breakfast skipping is still relatively common in Australia with the 2011 Australian National Nutrition and Physical Activity Survey finding that between 12-15% of children and teens skipping breakfast on any one day. So, what does a nutritionally balanced breakfast that will keep you energised and satisfied all morning, look like? Here are some of the best breakfast options –  

Screen Shot 2018-02-05 at 9.48.27 PMA banana smoothie

The biggest issue with some smoothies is that they tend to be particularly heavy on the carbohydrates, if honey and sweet yoghurt are used to create a sweet blend. On the other hand, if you get your smoothie mix right, with a hearty serve of 20g of protein via a protein powder or Greek yoghurt, one piece of a fibre rich fruit such as a banana, some vegetables like spinach, kale or cucumber, and light almond or skim milk; your smoothie will have the right mix of nutrients to keep your calories controlled, while keeping you full and satisfied for several hours. 

Mushroom Omelette

Eggs are known for their high protein content, which as a nutrient, helps to control blood glucose levels, but less often do we remember to add in the vegetable bulk known to significantly increase the fibre and nutrient content of any meal. In particular, mushrooms have been shown to bulk up a meal to the same extent as mince, minus the extra calories. For this reason, adding plenty of your favourite vegetables such as spinach, mushroom, tomato and capsicum is an easy way to get more mileage out of your regular omelette each day. A side of potato or sweet potato will also offer a little carbohydrate to this popular breakie choice – which is common in the US. 

Egg Wraps

Toast is one of the simplest and most popular breakfast choices but eaten alone with just a spread means that it offers little for weight loss. On the other hand, swapping to a lower carb wrap which can contain as little as a 1/3 of the carbohydrates as Turkish bread, served with plenty of protein via eggs, smoked salmon or lean turkey and cheese, means you have a light, filling breakfast with the 20g of protein known to help regulate insulin levels and as such appetite through the morning. 

Protein Bread with nut spread and banana

There are a number of high protein breads that offer all the nutritional benefits of grains and seeds, with a fraction of the carbs. Teaming this dense grain and seed bread with some 100% nut spread and a little sweet fruit like sliced banana, will give you the perfect balance of carbs, proteins and good fats in a yummy sweet breakfast that literally takes 3 minutes to make! 

Screen Shot 2017-01-31 at 2.22.04 PMGreek yoghurt and fruit

When we think of yoghurt, we generally tend to think of the sugary fruit varieties we find at food courts and in delis, and while these are scrumptious they are also extremely high in sugars. On the other hand, a single tub of high protein Greek yoghurt can offer more protein than 2 eggs in a single 170g serve, and can easily be enjoyed with a piece of fruit for a quick breakfast option. If you are time poor, simply add wholegrain cereal and banana to a cup of Greek yoghurt, sprinkle with cinnamon, and leave to soak in the fridge overnight for a delicious breakfast bowl you can enjoy on the way to work. 

Susie is currently a brand ambassador for Australian Bananas. To learn more about the partnership, click here.

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