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Enjoying a healthy, nutritious breakfast can help prevent you from being tempted by sugary, high-kJ mid-morning snacks.
Break the fast
There’s no one perfect way of eating, but if you want to have more energy, think clearer or manage your weight, eating a healthy brekkie can help you achieve these goals. Plus, eating breakfast means you’re less likely to overeat later in the evening.
Protein Power
Higher-protein foods can keep you feeling full for longer. they also provide the building blocks for many hormones, plus help build & repair muscles, especially after exercise. Opt for nuts, seeds, eggs, dairy foods or dairy alternatives. Whole grains, such as rolled oats, also contain a source of plant-based protein.
Start the day right with one of these hunger-busting morning meals to serve one. Sweet or savoury? You choose!
1. Ricotta and honey crumpets
✓Vegetarian ✓Low cost
Toast 2 wholemeal crumpets. Top each with 2 tbs ricotta, ¼ sliced banana and a drizzle of honey.
Per serve: Energy 1505kJ/360(cal) Protein 11.8g Fibre 3.5g Sat fat 1.7g Carbs 65g Sugars 27.3g Fibre 5.4g Sodium 920mg Calcium 268mg Iron 1.9mg
2. Banana and berry brekkie smoothie
✓Diabetes friendly ✓Vegetarian
Blend 200ml reduced-fat milk, 2 tbs plain yoghurt, 1 banana, ½ cup berries, ¼ cup rolled oats and 1 tbs nut butter with ice until smooth.
Per serve: Energy 1678kJ/401(cal) Protein 21.3g Fat 17g Sat fat 4.3g Carbs 36.5g Sugars 28.9g Fibre 7.2g Sodium 117mg Calcium 323mg
Iron 1.1mg
3. Tomato, avo and egg sandwich
✓Dairy free ✓Vegetarian ✓Diabetes friendly ✓Low cost
Mash ¼ avocado and spread on 1 toasted slice of wholemeal bread. Top with 1 sliced tomato, some baby spinach leaves and 1 fried egg. Drizzle with olive oil, season with freshly ground black pepper and serve sandwiched with another toasted slice of wholemeal bread.
Per serve: Energy 1355kJ/318(cal) Protein 11.9g Fat 17.4 Sat fat 2.7g Carbs 25.7g Sugars 2.4g Fibre 8.2g Sodium 336mg Calcium 69mg Iron 1.7mg
Shop like a dietitian
Your brekkie checklist:
✓ Made with wholegrains: Look for the word ‘whole grain’ in the ingredients list of packaged cereals.
✓ Fibre: Opt for a product with 5g or more per 100g.
✓ Sugars: Choose a product with less than 15g sugar per 100g. For cereals with dried fruit, aim for less than 25g per 100g.
✓ Sodium: Aim for 400mg or less per 100g.
Looking for more breakfast inspiration? Browse our healthy breakfast recipes!
www.healthyfood.com
