Why Eating a Healthy Breakfast is Important?

Breakfast is a meal taken very seriously in France. The French name for breakfast is “Petit Dejeuner”, literally translated “Small lunch”. French women grow up being told that breakfast is actually the most important meal of the day and that to maintain their slim figure they must have a small healthy and balanced breakfast, every day.

I personally eat my breakfast in the office, first thing every morning:

- A cup of green tea

- A small cup of muesli with low fat yogurt (muesli comparison table of brands available in Australia)

- A few grapes or a couple of strawberries

Why is breakfast so important?

Starting your day with a good, healthy breakfast gets your metabolism started and supports your weight loss efforts, giving you plenty of energy to get you through the day. It also helps start the day in a happy and stress-free mood and reduce cravings during the first part of the day.

But what should or shouldn’t you be eating? 

Don’t

If you’re always running late for work, or have a million and one things to do in the mornings, it can leave you with very little time to cook and prepare a healthy breakfast.

However, if losing these extra kilos or maintaining a healthy weight as well as having a healthy body and mind is part of your priorities then don’t:

•  Don't skip breakfast: if you do, you’re more likely to overeat later in the day, and you miss the chance to kick start your metabolism.
• Don't grab a muffin & latte from the coffee shop: inefficient way to get energy, and is likely to leave you feeling sluggish, hungry and craving calorie-heavy foods by mid-morning. 

Both of these can sabotage your healthy lifestyle. So it’s important that you keep in the habit of starting your day with a small, healthy meal, even if it’s on-the-go.

Do

• Prepare in advance

If you know you’re often rushing around in the mornings and are likely to run out of time to make breakfast, prepare it the night before. Planning ahead also means you have time to think about what you’re making and choose healthier options. Stock up on plenty Ziploc bags and containers so you can easily store what you need and take it with you.

• Choose healthy breakfast cereals

It is important to carefully read the nutrition labels as many cereals contain large amounts of refined flours, sodium and often large amounts of sugar.

Here’s what to look for in your breakfast cereal:

 

 

Whole grains: Keep you full and help reduce the risk of heart disease, diabetes, obesity and some types of cancer. Research suggests that eating whole grains at breakfast can greatly help your weight loss efforts, and improve your concentration and productivity throughout the morning. Whole grains contain fibre, vitamins minerals, and antioxidants and healthy fat

Low in sugar: < 7 grams per serving

Low in sodium: < 200 milligrams per serving

High in protein: 1-3 grams of protein

High in fibre: > 5 grams of fibre per serving 

• Fruits and proteins for a nutritious breakfast

Combine several of these elements into your morning diet plan and you’ll have a delicious, healthy breakfast that keeps you feeling full and energised.

Fresh fruit:  high in fibre, they keep you feeling fuller for longer. Fruit is also a great natural source of essential vitamins of minerals, which are important for giving your body the nutritional support it needs to function effectively, particularly when you are trying to lose weight.

Low fat Natural yoghurt: contains good bacteria that are important for supporting your overall health as well as aiding your weight loss efforts.  

Natural raw honey: a great way to satisfy your sweet tooth without damaging your diet. Natural raw honey works to break down the bad cholesterol in the body and dissolve fatty acids. So adding a little honey to your low fat natural yoghurt gives you a great sweet flavour and a natural energy boost.

Hard boiled eggs: don’t believe the rumours- eggs are not the weight loss enemy. In fact, they’re a great breakfast option when you’re trying to lose weight, as they’ll give you a big protein kick early on in day. They are also full of nutrients like vitamins B and K, as well as folic acid, which is particularly important for women’s overall health.    

Nuts & seeds: can help add extra protein and fibre

Green Tea: is a great source of antioxidant and it helps boost your metabolism and reduce your appetite (read my post Green Tea Can Help You Lose Weight)

In conclusion, to enjoy a healthy, nutritious start to the day, have breakfast every morning, choose complex carbs over simple carbs (the basic rule is choose brown over white, to give you extra nutrition and help feel full for longer), and keep your portion sizes under control!