Better Breakfasts

We all know the saying - "Breakfast is the most important meal of the day". Although this is the case, what we eat for breakfast can determine its effectiveness. Eating the wrong foods can be just as detrimental as skipping it.

When we 'break the fast', we up our energy levels and get the metabolism revved up for the day. If we choose the right foods, we can get our blood sugar levels on a steady track. If kept balanced (not too many spikes or dips), this will lead to a day filled with better food choices, more energy and generally less calories eaten over the course of the day.

The most popular breakfast for the majority of UK familes is cereal. This is quick and easy. Although cereals are often claimed to be healthy, some really aren't. The majority are high in sugar and salt. The box often states that they have added vitamins and minerals. Often because they lack any in the first place. Many cereals are the equivalent to eating a dessert for breakfast due to their sugar content. Based on the study by Which Magazine, the Going against the grain report showed some of the worst offenders:

• Kellogs Special K - 99% fat free but it has the sugar equivalent to a bowl of Tesco's Dark Chocolate Fudge Cake ice cream.
• Nestle's Golden Grahams  - This has the same amount of salt as a 50gram packet of salted peanuts
• Asda's Good For You Fruit Muesli - Contains man-made trans fats (not so good!)

                                                    

A big problem with a cereal only breakfast is not only the high sugar content, but the lack of protein. A study in the International Journal Of Obesity, split young students whole routinely skipped breakfast into 3 groups:

1. Group one skipped breakfast as normal
2. Group two ate a normal protein but high carb/sugar breakfast
3. Group three ate a high protein breakfast

The interesting outcome of the study was that the group that ate the high carb breakfast ate the same overall daily calories as those who skipped breakfast completely. The affect that sugar had on them during the start of the day was just as bad as eating nothing. On average, the high protein group ate around 150 less calories at lunch than the other two groups and reported better concentration throughout the day, better mood and had less cravings!

What should a good breakfast include?

• Chose complex carbs. Avoid refined foods i.e pastries and white bread. Avoid simple sugars (cereal!)
• Add protein. This will stabilise blood sugar levels. Fish, eggs, nuts, seeds, meats, natural yoghurts and cottage cheese are all great sources.
• Add in foods that are high in vitamins and minerals like fruit and veg

A well balanced breakfast could include scrambled eggs, with smoked salmon on wholemeal toast. Poached eggs with grilled tomoatoes and mushrooms. Oat porridge with blueberries, nuts and seeds. Or oily fish with ryveeta and fruit. Why not go for the evenings left overs? If it includes the right foods then it's a great choice.


                                           

Convenience has also been a big reason for the increase in popularity of cereals. I gaurantee if you get up a little earlier and spend the effort making a better breakfast, you will feel less tired during the day than choosing a little extra sleep!

Oli.