Breakfast is the most important meal of the day. Your body has rested for 8 hours, and it's time to refuel. As you might expect, it's essential to pack in enough energy and nutrients to keep you going until lunch, which could be 6 to 7 hours away from the moment you wake up.
Here are some suggestions for quick and easy breakfasts that keep you feeling fuller for longer and taste great.
1. Porridge (Oats) with fruits and seeds
Whole porridge oats are full of nutrients. They are low on the glycaemic index, which means they release glucose into the bloodstream slowly, are high in fibre and extremely versatile. For instance, you can top off a yoghurt with a small handful of oats for added fibre, or make oatcakes for a quick and convenient snack.
As a suggestion, make a small bowl of porridge with low-fat semi-skimmed or soya milk, and add either a handful of your choice of berries, sliced bananas, or grated apples and pears. For more fibre, try adding a small handful of raisins, sultanas, sunflower seeds or chia seeds. Substitute granulated sugar and honey for fruit for sweetness.
If you're pressed for time first thing in the morning, try "overnight oats". Mix some oats with yoghurt and fruits, such as blueberries or bananas, and refrigerate overnight. By morning, the yoghurt will soften the oats, and you'll have a deliciously creamy breakfast.
2. Yoghurt
Plain Greek yoghurt is very good for you. Packed with vitamin B, antioxidants, protein, and calcium, yoghurt is a great breakfast choice that can be used in a variety of ways.
Try swapping milk on your cereal for plain yoghurt for a fuller feeling breakfast.
If you're in a pinch, take frozen berries, such as raspberries, strawberries, and blackberries, and blend them with Greek yoghurt into a thick and delicious smoothie packed full of vitamins. Sprinkle on some ground almonds, chia seeds, granola or oats for added fibre if you wish.
3. Beans on wholemeal toast
Beans on toast is the epitome of British student cuisine. But it also constitutes a healthy breakfast if served appropriately. Beans are packed with fibre and count as one of your five-a-day. With the added nutrients and slow-releasing energy of toast, a small tin of beans on wholemeal toast, without butter or spread, can be a solid breakfast.
To add more nutritional value to this simple dish, consider including chopped tomatoes and bell peppers. Tomatoes and peppers are high in vitamin C, which can help boost your immune system.
4. A healthy full English
Nothing beats a full English breakfast, but the beloved British fry-up is drenched in fat, which can raise your cholesterol. But changing the way you prepare and cook this delightful meal can make it far healthier.
Instead of frying the egg and bacon, poach your egg and grill the bacon. Serve with a few slices of grilled tomato on wholemeal bread. By grilling the bacon, you greatly reduce the amount of saturated fat per serving. As you probably already know, tomatoes are rich in vitamins and nutrients, and they count towards your five-a-day. When served on a slow-releasing carbohydrate, such as wholemeal toast, you have a rounded breakfast with all the right proteins, vitamins and "good" fats.
5. Vegetable omelette
Eggs are full of proteins, vitamins and selenium - an antioxidant. Whilst they are low in calories, they help to stave off hunger.
If you have the prep time in the morning, an omelette can be a highly nutritious breakfast. Take two eggs, whisk them up and pour them into a hot frying pan. Try to use sunflower spray oil to reduce the amount of unnecessary saturated fats. Fill the omelette with chopped bell peppers and tomatoes, diced spinach or wasabi rocket.
The fresh vegetables offer a sufficient quantity of vitamins, fibre, and - most importantly - a great taste. Spinach and Wasabi rocket (a leaf with a potent spice akin to horseradish) are packed with vitamins and offer an extra bite to the dish.
6. Nuts and bananas on toast
As a sweet alternative to avocado on toast, try bananas and nuts on toast. There are two ways you can enjoy this simple and fibre-rich breakfast.
The most popular way to enjoy this breakfast is to cover wholemeal toast with natural peanut butter and top with slices of banana. Alternatively, you can mash the banana onto the toast with a fork and garnish with crushed nuts.
Nuts and bananas are rich in fibre and potassium, which can help lower blood pressure and keep your heart healthy. When combined with the complex carbohydrates found in multi-grain bread, you have a highly nourishing breakfast that can keep your energy levels up for hours.
The key to a healthy breakfast lies in slowly releasing energy that fills you up quickly and keeps you feeling full until it's time for your lunch. If you include complex carbohydrates, proteins and vitamins, you're sure to have a balanced breakfast.
