Should you choose the poached eggs on toast, or a bowl of natural muesli to start your day? Breakfasts can make or break your day – and your calorie limit.
In terms of calories, it really depends on what you’re eating. There are a few no-brainers: avoid creamy sauces, oodles of butter and sugary foods (pancakes swimming in syrup isn’t the best choice).
When it comes to nutrition, the answer is a lot more complex.
Breakfast is important as it kick starts your metabolism after a period of fasting at night. 1 in 5 Australian adults skip breakfast, making it the most commonly skipped meal of the day.
Here are some great breakfasts if you’re conscious of weight gain:
- Poached eggs on toast with grilled tomatoes and mushrooms
- Natural muesli with Greek yoghurt and fresh fruit
- Poached eggs on toast with smoked salmon and spinach
- Homemade baked beans (no toast) with avocado and roast tomatoes
- Ricotta on 1 slice toast with a drizzle of honey
- Toasted multigrain bagel with smoked salmon and cream cheese
- Avocado and feta on toast with fresh chilli
Skipping breakfast is related to unhealthy lifestyle habits and can make you more likely to snack on unhealthy options throughout the day as you start to feel lethargic.
Also read: 10 Foods for a Natural Boost
People who eat breakfast have a healthier weight than people who skip breakfast. Research also shows that eating any variety of breakfast is beneficial, regardless of which option you choose.
When choosing a breakfast option, have a think about what is in your food. If your breakfast of choice comes in a packet, have a look at the ingredients list. If sugar, fat or salt are listed in the top 3 ingredients put it back on the shelf.
Consider what is in your breakfast and ask yourself some questions:
- Does it contain vegetables or fruit? Perhaps it is a cooked breakfast loaded with mushrooms and spinach or a natural muesli or porridge topped with berries.
- Does it contain enough protein? This may be from milk added to muesli, eggs, beans or legumes.
- Is it a good source of fibre? If it’s from a packet look for over 3g of fibre per serve or perhaps it contains wholegrain carbohydrates, beans or chickpeas.
- Does it contain a source of calcium? Breakfast is a great time to add a source of calcium to your day. This may be from milk, cheeses or yoghurts added to breakfast choices.