Breakfast is the first meal of the day and some would say the most important meal! But why? What is it about breakfast that makes it important to eat and what does a good breakfast look like?
Why should I eat breakfast?
Let’s start with why you must eat breakfast! The following 3 are important functions of breakfast:
1. Break the overnight fast
You have gone without food for quite a while now and your energy levels will be depleted. Eating will break the fasting period and…..
2. Restore glycogen levels
Yep this is the glucose stored in your muscles and liver and eating breakfast will restore these levels, which….
3. Gives you energy to start your day
Having a solid breakfast will give you energy to get started, which has the added bonus of boosting your metabolism (the chemical processes going on to keep you alive and functioning and also uses energy, which if your objective is weight loss that’s great!).
So if you regularly skip breakfast, chances are you won’t be functioning as well mentally OR physically throughout the day….which then usually has people reaching for quick fixes later in the day.
So what should a good breakfast consist of?
Now we get to the fun stuff! It is really pretty simple:
2. Carbohydrates / Fruit
3. Healthy Fats
A combination of these will build a great breakfast! For example something like below:
1. Egg White (egg) & Avo Scramble
This one is good, simple and doesn’t take long!
3 Egg Whites (9 Grams Protein)
1 to 2 eggs (6 grams protein OR 12 grams protein + 5 or 10 grams of fat)
1/2 Avo (15 Grams Fat)
• In a bowl, smash avocado with a fork.
• Whisk in egg whites or eggs to combine with avocado.
• Spray a nonstick pan with cooking spray and add in egg white and avocado mixture.
• Cook, stirring about a minute, until egg whites are fully cooked.
Serve with handful of spinach & tomato and a small piece of wholegrain bread (approx 30 grams of carbohydrates but check the packaging).
You can also do things such as muesli, but just pick a fairly plain style of muesli and also be aware of the actual serving size on the package! Don’t just fill the bowl, because you might be having 5x the serving. You can add in some fruit and greek yogurt for protein. OR you might even have a protein shake as well to get your intake or smoothie.
Also don’t be shy or limited to thinking you need to eat your standard breakfast foods (such as cereals). You can go outside the square and eat other styles of foods. Just remember a good balance of food types will give you a well balanced nutrition and actually eating breakfast is a good thing! 🙂