Breakfast - The Forgotten Meal
eat breakfast are doing themselves and their body a favour.
breakfast originated sometime in the 1400’s and literally refers to ending a sleep-enforced separation from food
thus: break - fast. Many doctors and nutritionists will agree that breakfast is the most important meal in the day.
It is best if you can get 1/3 of the day’s nutrients from this meal. A balanced breakfast could include low fat
dairy products, whole grains, fruit and protein. That ‘low blood sugar’ and ‘decreased energy’ mid-morning comes
from skipping this important meal.
Foods with a low
glycaemic index are best. The glycaemic index is a ranking of foods based on their immediate effect on blood sugar
levels. If you are a diabetic, you will want foods that will slowly increase sugar levels rather than those which
will supply a quick burst of sugar. Foods with a low glycaemic index include bran, oats, buckwheat, pasta, baked
beans, lentils, kidney beans, soya beans, apples, pears, peaches and milk.
If you don’t give
your brain the correct nutrients at the beginning of the day you may also discover solving problems or thinking
clearly is beyond you. Some people say that they skip breakfast because they don’t have time to eat. Based on how
important this meal is whether you are at home or away, I suggest that you rethink your priorities and give
yourself an extra 5-10 minutes to include this important meal in your day.
Some of my
favourite breakfasts would be:
A bowl of
muesli with non fat milk or soymilk and a little low fat yoghurt
with a little honey or sultanas and non fat or soymilk.
whole grain cereal with non fat milk or soymilk
Fresh cut up
fruit with low fat yogurt sprinkled with granola bits;
berry smoothie with protein powder
whole grain or dark rye toast with almond butter or a little cheese or avocado
fruit with yoghurt and a sprinkle of muesli
scrambled or omelette – no butter) piece of toast
tomatoes and mushrooms on rye toast.
carrot, bran or apple muffins - recipe in my e-book
Saturdays – pancakes - recipe from my e-book
This list is far from complete,
but provides a few ideas to get you started on your way to including breakfast in your life each and every day.