- Weight Loss: Many people are tempted to skip meals in order to save on calories. Unfortunately this just doesn’t work for two reasons; skipping meals increases the production of insulin in the body, which can cause your body to store more fat; and when you are hungry, you tend to make poor nutritional choices therefore adding unnecessary calories. Providing your body with good nutrition at the right times will ensure your blood sugar levels remain stable, the sugar cravings stay away and we don’t get as hungry. Winner!
- Increased Energy: As busy mums we need all the energy we can get. If you skip breakfast, it is possible you may not have refuelled for more than 12 hours causing your muscles to run low on glycogen (therefore affecting your energy levels).
- Memory and Concentration: Hunger not only presents itself physically but can also be reflected in our mood, our ability to concentrate and our level of alertness. If you are trying to keep an eye on active kids, these skills are like super powers!
- Avoiding disease: Studies have demonstrated a positive correlation between eating breakfast and reducing the risk of diseases such as diabetes and heart disease.
- Get a jump start on daily nutrients: It is easier to fit in your daily requirements of fruit and vegies into three main meals a day than it is to only two. So it is no surprise that people who eat breakfast generally have a higher nutrient intake than those who skip it.
Here are some quick healthy breakfast ideas to get you started:
- Always start the day with a big glass of water. After all, you will be dehydrated from sleeping overnight. Add the juice of half a lemon in for a refreshing option.
- Eggs – A breakfast power food. Scrambled, fried or boiled. If you are tight for time in the morning, boil two eggs the night before then they will be ready for you to eat on the run in the morning.
- Smoothies – There are loads of smoothie ideas on the internet. A favourite in our house is banana, unsweetened full fat yoghurt, full cream milk, ½ teaspoon of vanilla extract (optional) and some LSA or chia seeds for extra protein (a teaspoon or two of chia is enough as they expand).
- Mushrooms on toast. They are fast cooking, easy to prepare and really nutritious. Add some feta and spinach leaves for a bit of pizzazz. Sourdough toast is more easily digestible, more nutritious than most store bought bread and has less nasties in the ingredient list.
- Avocado and bacon on toast (this will keep you going till lunch time for sure). You can pre-cook your bacon too. Yum!
- Overnight oats. There are lots of online recipes for these but we love this simple one from Shannon at Mums and Bubs Nutrition. 1/3 cup rolled oats (not quick oats), 1/3 - 1/2 cup of milk (almond, rice, cow, whatever), 1/3 cup plain yoghurt, 1/2 banana (mashed), 1/2 passionfruit, 1/2 tbs chia. Mix it all in a bowl or container, cover it and put it in the fridge overnight. Et Voila!
I hope these ideas have provided you with some breakfast inspiration. Like all our food recommendations, try to avoid highly processed foods (including low fat dairy) and foods that are high in sugar such as flavoured yoghurt, juices and cereals.
Oh, and one other thing. If you have to rush out the door in the mornings, leave the dishes! Good nutrition is more important than a clean kitchen. ;-)