10 tips for breakfast

It’s the most important meal of the day. And yet many of us skip it. We grab a coffee on the way to work and hope that it will set us up for the day.

But come on? Who are we kidding?

There’s little surprise that by the time it’s 10.30am, we’re looking for a sweet snack or another coffee. And it’s not rocket science to see why.

Experts in the States are now saying that those of us who eat a good breakfast will be slimmer, healthier and actually live longer.

Researchers at Harvard Medical School discovered that people who eat a healthy breakfast are 30 per cent less likely to be overweight than those who skip it.

They also found that if you eat well in the morning, you will be more alert throughout the day.

Go on give them a try

1. If you struggle to face anything in the morning; then what about being gentle on your taste buds and start the day with a smoothie – it takes minutes to make.

Choose fruits that you like; but try to include the power fruits like blueberries and pomegranates if you can. Even if you don’t like them, you’ll never taste them once they’re all mulched up. A little fruit juice and some ice can make it even more palatable.

2. Scrambled, boiled or poached eggs on brown bread. Don’t even think about the white stuff! Plus this breakfast does not take a lot of time or energy to make and will be popular with the rest of the family. Rich in vitamins D and B, iron and zinc to boost your immune system.

3. Breakfasts don’t have to be boring. What about a bagel and some smoked salmon? This oily fish is rich in omega-3 essential fats. Bagels are a low-cal choice; about 140 cals, plus the wholegrain variety provides fibre and nutrients. As a combination they give you B12 and B3 vitamins, which help to balance mood and nerves.

4. Good old porridge oats is a wonderful way to get you through the morning. Not only will it warm you on a winter morning, but the oatmeal releases energy slowly so you will not be tempted to reach for a mid-morning pick-up. Good for cholesterol levels too.

5. Amazingly one half of a grapefruit will give you three quarters of your daily Vitamin C intake for the day. It will perk you up, cleanse your liver (perfect if you’re looking for a wee detox) and costs you just 53 calories.

If you need to sweeten to taste, use honey and not sugar or you’re defeating the purpose!

6. Nothing gets us going better than a little bit of comfort food. You can fool the family by making your own muesli crumble; hot and packed full of fruit and oats. Just make it like you would any other crumble, but leave out the sugar and refined flour and replace with muesli mix and fruit. Sweeten if you have to with a little bit of honey and add some milk. They’ll think they’re in heaven!

7. Muesli – love it or loathe it; we all know it’s good for us. As long as you don’t go for the refined, high in sugar ones, you’ll get the benefit of oats, nuts and fruits; plus the milk.

Head to your nearest health food store for a healthy no-sugar alternative to the popular brands.

8. If you’re looking for a cooked breakfast, American diet guru Dr Nicholas Perricone swears by his egg white omelettes. Cut down on the fat content by using four eggs with just one yolk. Combine with smoked salmon for a tasty treat that would impress any house guest.

9. You need a little more time for this one. Make your own pancakes. Find a recipe that includes maize, rye or soya and cook yourself up a treat. No sugar, mind you!

Add strawberries, blueberries and raspberries; again giving you fruit for all the antioxidants you need for the day.

10. Natural yogurt, nuts and seeds. If you’re serious about health, then this one’s for you. Not for the faint-hearted either. Buy live yogurt, almonds, walnuts, sunflower and pumpkin seeds, which are full of omega-3 and omega-6 fats.

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