Breakfast- What to eat
I love breakfast, its one of the meals I’m fully on control of. I get to choose the ingredients, how it’s made, and how big the portion is. It’s a chance to set me up for the day by delivering the right nutrients my body needs. For Individuals who are active, care about their muscle, want to maximise the nutrients their bodies receive, and have a long-term view of health and fitness- breakfast is a must.
The aim of a good breakfast.
Steady blood sugar levels.
We want stable blood sugar levels at the start of the day. Stable sugar levels at the start of the day improves well being, energy levels, stops sugar crashes and craving as lunchtime nears.
High in protein for for amino acids.
Amino acids found in protein are the building blocks for all our tissues, enzymes, immune system, and muscles. We need to hit 1.6- 2 grams of protein per Kilo-gram of ideal body weight. The average person who weighs 70kg needs between 112- 140 grams of protein a day. Your breakfast should contribute significantly to this number.
A delivery of fibre for gut health.
Fibre in our diet helps nourish our gut bacteria, which has been shown to have a significant effect on digestive system health, cognitive function, and our immune system. I recommend breakfast fibre comes from plant sources. Fibre along with the protein in breakfast will also help increase the feeling of fullness and potentially lead to less undesirable snacking.
A significant delivery of vitamins and minerals.
Our diet needs to deliver the essential vitamins and minerals needed to help our bodies thrive. This is one of the reasons why I want you to eat nutrient dense whole foods for breakfast.
What I want my clients to eat
Here is some examples that I think hit all the aims stated above for a good breakfast, but there are many more. Recap- I want clients to eat nutrient dense, whole foods, that provide protein, fibre and vitamins and minerals. I would really like clients to avoid processed carbs for breakfast like cereals, toast, granola, and porridge. Below is three examples that work well for me, but you can tweak so it works for you.
Mushroom omelette, with bacon, potatoes, salad, and beetroot.
Smoked salmon, Omelette, salad, and potatoes.
Full fat plain Greek yogurt, nuts, seeds, and berries.