There is one piece of advice that most nutritionists reach a unanimous agreement on and that is the importance of eating breakfast...
Starting your day with the right nutrition is as essential as keeping the petrol tank in your car topped up with the right fuel. Evidence suggests eating a nourishing breakfast is one of the best habits you can adopt to improve your health and wellness. Its many benefits include everything from improved mental function to weight loss, weight management and improved mood.
Breakfast is the ideal time to set your intention for the day. Many people rush out the door coffee in hand after inhaling toast or processed breakfast cereal but taking a little more time to prepare your breakfast can set your blood glucose up for smooth sailing all day. Many people even prepare their breakfast the night before to ensure that they have a nourishing option available.
Skipping breakfast can result in large fluctuations in blood glucose throughout the day, characterized by an increased appetite. What I tended to find in clinical practice is that my patients would end up overeating for the rest of the day due to letting their blood glucose get too low. Eating breakfast is consistently linked to better weight management in studies for this very reason. If you feel nauseous in the morning perhaps you would benefit from having a lighter breakfast like a green or berry smoothie or even a breakfast bar (homemade with nuts, seeds, coconut and a small amount of honey.) It can also be an indication your liver needs some support, or you’re eating too late at night.
Studies show that people who regularly eat breakfast tend to experience a better mood – and literally get a mental kick-start for the day. You may not have control over what you eat at morning tea or lunch depending on your work circumstances but if you start out with a healthy breakfast, then you have one nourishing meal set up for the day. You’re also far more likely to choose something nutrient dense for lunch if you’ve paid some attention to your breakfast choices.
Turn convention on its head and opt for a breakfast high in plant foods. Try lightly steamed or stir-fried vegetables with a fist sized serving of protein or start the day with a green smoothie. Higher protein breakfasts decrease ghrelin levels (the hunger hormone) while high carb breakfasts can do the opposite. Having said that you know your body better than anyone else does and what fuels you may differ. Many people enjoy bircher mueslis or home made nut-based mueslis.
5 Nourishing Breakfast Ideas
- Omelet filled with green and herbs
- Bircher muesli made with oats (if tolerated), nuts, seeds and berries
- A quick breakfast on the run avocado on good quality bread
- Poached eggs with greens with/without good quality bread
- Breakfast smoothie with berries, banana Udo’s oil and lots of greens.