Breakfast Boycotters Beware!
Breakfast Boycotters Get Left Behind
Eating breakfast might be the last thing on your morning to-do list or not even on your list at all, but breakfast is the most important meal of the day, especially if you’re active! Eating breakfast has been shown to improve concentration, problem solving, mental performance, memory and mood. And just so we’re clear, coffee doesn’t count!
Despite breakfast being the most important meal of the day, there are still over half a million kiwis that skip breakfast every morning. Breakfast can provide a significant amount of fibre, calcium, and B vitamins, nutrients which are unlikely to be made up during the rest of the day if breakfast is missed. And if you’re one of those people who think that missing breakfast will help you lose weight, well sorry it won’t. In fact, breakfast eaters are more likely to have better weight control and have lower cholesterol than those who skip breakfast, as this often leads to overeating later in the day.
So what is a good breakfast?
Breakfast should consist of a variety of foods including carbohydrates (preferably from whole-grains), protein/ dairy sources and fruit. This is the ideal combination to provide sustained energy throughout the day.
Kath’s breakfast ideas and tips:
- If you like porridge but can’t be naffed making it in the morning, soak your oats overnight in milk & water, then in the morning it needs only heating through rather than cooking. Save on dishes and time!
- Try adding some dried fruits (e.g. raisins or sultanas) instead of sugar for sweetness.
- Make your porridge with half milk, half water, rather than all water. The extra milk will provide protein that will help sustain your energy for longer.
- When choosing a breakfast cereal, aim for one that has less than 10g fat per 100g.
- Choose breads that have greater than 6g fibre per 100g. These will help keep you feeling full for longer. Fruit toast is another great option.
- It’s fine to have margarine or butter on your toast but just watch the quantity. Aim for 1 teaspoon per slice.
- If you’re topping your toast with eggs or baked beans etc, you don’t need to add a spread as well….you won’t even notice if its not there. Remember there is a teaspoon of fat in every egg yolk.
- Smoothies could be your saviour if you struggle to eat in the mornings. In a smoothie add yoghurt, milk, fruit as well bran or wheatgerm for extra fibre and energy.
Kath’s favourite breakfast -Oaty Pancakes - Serves 3 (1 serve = 2 pancakes)
- ½ cup flour
- 1 teaspoon baking powder
- 2 Tablespoons sugar
- ¼ teaspoon salt
- ¾ cup rolled oats
- 1 egg
- ¾ cup milk
- Spray oil
Sift flour, baking powder, sugar and salt into a mixing bowl and mix in rolled oats. Make a well in the centre of the dry ingredients. Mix the egg and milk together and pour into the well and stir gently to combine ingredients. Spray a non-stick fry pan with oil and heat over a moderate heat. Place spoonfuls of mixture into a hot non-stick fry pan. Cook until bubbles form, then turn and cook for a further 1-2 minutes. To serve, top with your favourite fruit and 2-3 dessert spoons of yoghurt or 1 Tablespoon maple syrup.
By Kath Fouhy, BSc, PG DipDiet, NZRD
