Breakfast is one of the most important meals of the day. I agree to a point. These days with the popularity of intermittent fasting – or skipping breakfast – the importance has reduced. It all depends on where you stand and what shiny new thing the dieting industry has come up with to sell you so they can add to their billion dollar industry.
Chrono-nutrition studies have found that you should time your eating according to your energy needs, thereby eating your largest meal at breakfast makes sense as you’re more likely to burn more energy throughout the day than you would after dinner – unless you’re planning on hitting the dance floor or running a night marathon afterwards.
So while we’d life to think all calories are created equal, they’re not. Eating a 500 calorie breakfast of cornflakes followed by a milkshake will be processed differently to avocado on toast with a poached egg and a rasher of bacon.
Studies in the past suggested that by having breakfast you’re likely to eat less throughout the day. Unfortunately for breakfast lovers the latest studies contradict what we’ve been led to believe for years claiming that eating breakfast actually leads to eating more throughout the day.
So who do you trust? Yourself. A lot of the studies are conducted on a small group of people with controlled variables. You have to figure out what works for you.
A small breakfast might stop you from overeating at lunch and dinner, then again it might not. It depends on what you’re actually consuming at breakfast, lunch and dinner. Some days you’ll eat more calories, other days less, irrespective of whether you’ve had breakfast or not.
Do we really need three meals and three snacks a day? If you’re a bodybuilder or athlete, maybe. From the research I’ve read and my own personal experience I can tell you that you should listen to your body. Forget the spruikers telling you to eat breakfast, skip breakfast, cycle your breakfast, or start eating it at one am (I made this one up) and listen to your body instead.
If you want to fast. That’s okay.
If you want to eat a small breakfast. That’s fine.
If you want breakfast to be your biggest meal. Go for it.
For all the breakfast lovers out there, here are a few ways you can take your breakfast from dull to amazing with 1-2 ingredients plus some recipes thrown into the mix.
How to Turn Your Breakfast from Dull to Amazing
Diss this: Cereal
Try this instead: Warm oats with a handful of berries, slivered almonds, and a sprinkle of cinnamon. Yum, yum, yum.
Why oats are better than cereal? Most cereals are packed with sugar, salt and other additives. Don’t be fooled by the healthy tick. If you like your cereal/muesli, then make your own at home using oats and if you must flavour it or sweeten it up use fruit (berries, banana), nuts (almonds, cashews, walnuts), spices (cinnamon, nutmeg).
Check out this –> 8 recipes for overnight oats
Diss this: Fried bacon and eggs
Try this instead: Eggs – whether you like them scrambled or poached, they’re a perfect breakfast food.
Packed with protein and nutrients to keep you full till lunchtime. Why not add colour and chop up a handful of dill, parsley and chives. Delicious and nutritious.
What’s so good about eggs? Protein packed, easy to eat and versatile.
Quick and easy egg recipe → Check out these 50 egg recipes for breakfast
Diss this: White Toast
Try this instead: Rye sourdough.
Okay so bread is bread. These days the intolerance has exploded but for the bread lovers still out there Rye Sourdough is always better than white. Rye bread is often denser and lower in gluten then plain white bread. Thanks to its fermentation process it’s packed with nutritional goodies like magnesium, potassium and zinc. Plus it tastes better!
Diss this: Butter or margarine
Try this instead: Opt for avocado over butter.
The fat in avocados is good for you so you can be a little generous. A quarter to a third per piece of bread. Sprinkle on some salt, squirt some lemon and add a slice of tomato – finger-licking deliciousness.
Why are you telling me to eat fat? News flash: fat is good for you. Not all fat is created equal so that’s not permission to grab a burger for dinner or follow it up with three scoops of ice cream. Good fat (avocado, salmon, olive oil) you can enjoy every day. It’s beneficial to brain function.
Quick and easy avocado recipes → 18 Avocado Breakfast Ideas
Diss this: Fruit Yoghurt
Try this instead: Greek yoghurt with fresh fruit. Change up the fruit by focusing on what’s in season.
Isn’t fruit full of sugar? Yes, it is. Natural sugar. Fruit has a place in a healthy diet. It’s filled with macronutrients and can curb your sugar cravings. So if you’re a sweet tooth you’ll be better of opting for a piece of fruit rather than a chocolate bar. Listen to your body. I love eating fruit and don’t plan on stopping. A piece or two a day is good for you. My favourites include bananas, berries, papaya and rockmelon.
Quick and easy fruit & yoghurt recipes → Yummy Greek Yoghurt Breakfast Bowls
Diss this: Canned Baked Beans
Try this instead: Kidney Beans – heat them up with some tomato and chilli powder, sprinkle on the herbs and add a poached egg on top. Dip in some sourdough and enjoy.
What’s so great about farty beans?
Beans an excellent protein source, packed with nutrients like magnesium, zinc and iron, and rich in fibre. We need fibre for regularity and to keep our colon healthy. Beans come in various forms – kidney beans, black beans, lima beans, pinto and so many more.
Quick and easy bean recipes→ 10 Ways to Eat Beans for Breakfast
Are you a breakfast lover? What’s your ‘go to’ breakfast when you’re in a rush? What breakfast do like to indulge in at the weekend?
Related:
27 Habits to Transform Your Health & Fitness
The Secret to Losing Weight for Good
