Making healthy breakfasts at home.


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Making healthy breakfasts at home.

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With the recent changes to day to day life, for those of us who would usually pick up brekkie on the way to work, routines have been altered significantly, with our daily muffin and coffee swapped to at home options.

The good news is that when we do pick up our breakfast on the run, we miss out on a number of key nutrients a well-balanced brekkie should have. So, if you are finding yourself suddenly making your own breakfast each morning here are some of the reasons that eating brekkie at home is a much better option and some easy ways you can maximise your nutrition. 

1. You will get more fibre

Breakfast foods are one the key sources of dietary and B-group vitamins in the diet. Wholegrain breads, breakfast cereals and fresh fruits such as bananas and berries are all high-fibre, nutrient rich foods which are rarely served as the default on breakfast menus. For example, a breakfast of high-fibre cereal served with fresh banana will offer up to 10g of dietary fibre, or 1/3 of an adult’s recommended intake. On the other hand, a serve of Turkish toast and avo amounts to just 2-3g of dietary fibre.

An adequate intake of dietary fibre is essential for a healthy gut, and the more we learn about the gut the more we understand the key role it plays in keeping the immune system working optimally. So basically, when you eat breakfast at home you go a long way in supporting your overall health and well-being.

2. You can target fresh foods

To ensure we get plenty of key vitamins and minerals we need to commit to eating fresh, natural whole foods including fruits, vegetables, grains, legumes, nuts and seeds.

When we purchase foods away from home, rarely do the meals or snacks contain significant volumes of fresh fruits and vegetables. On the other hand, preparing your breakfast cereal, toast, eggs or smoothies at home means you can easily add in extra fresh food to boost your overall nutrient intake. Think chopped banana or berries on your cereal, fresh vegetables with your eggs and a range of toppings for your toast such as peanut butter and banana, tomato and Vegemite or avocado and banana smash on protein bread.

3. You will save on calories

On average, meals we pick up on the go contain double the calories of a meal we prepare for ourselves at home. For example, a standard serve of sourdough with avocado will clock in at 400-500 calories compared to toast with a topping, prepared at home, which equates to just 300 calories. Alternatively, enjoying an Acai bowl at a café can rack up between 600-800 calories, whereas oats and a banana at home consists of just 300-350 calories.

Taking this into account, when we get back to basics with our serving sizes and add much more fresh food into our breakfast choices, we literally save hundreds of calories each day.

4. You will be kept fuller for longer

One of the key aspects of a quick breakfast on the run is that they are generally made with foods that are not overly filling. Wraps, pastries, muffins and white breads are digested relatively quickly leaving you unsatisfied and looking for extra snacks come 11am.

On the other hand, protein and fibre-rich breakfast options such as eggs on wholegrain toast, oats with fresh banana, smoothies packed with fruit and yoghurt or protein toast are all fibre and protein-rich breakfast options that will keep you full and satisfied until lunchtime.

5. You will save a lot of money

Whilst eating out may be considered an ‘easier’ option, eating breakfast at home can save you money in the long run. With breakfast orders often amounting to as much as $10-$15 per serve, it is easy to see why eating at home is not only good for the waistline but also for the bank balance. Compare that to a serve of toast and fruit costing less than $2, a bowl of cereal less than $1, and a smoothie $2-$3 – the easier option isn’t always the best option!

Recipe: Banana Breakfast Loaf

Serves 10

Ingredients

1 cup self-raising flour

1 cup wholemeal self-raising flour

1 tsp. baking powder

1/2 cup sugar

3 very ripe bananas, mashed

2 cups grated zucchini

50g butter, melted

1 egg, beaten

1/2 cup milk

Method

1. Combine sifted flours with dry ingredients. Add mashed banana and grated zucchini.

2. Mix melted butter, beaten egg & milk.

3. Bake at 180deg for 50-60min.

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

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