Breakfast - The Forgotten Meal  

People who eat breakfast are doing themselves and their body a favour.  

The word 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 

·         Rolled oats with a little honey or sultanas and non fat or soymilk. 

·         High fibre whole grain cereal with non fat milk or soymilk 

·         Fresh cut up fruit with low fat yogurt sprinkled with granola bits; 

·         Birtcher muesli 

·         Banana or berry smoothie with protein powder 

·         High fibre whole grain or dark rye toast with almond butter or a little cheese or avocado 

·         Home preserved fruit with yoghurt and a sprinkle of muesli 

·         Eggs (poached, scrambled or omelette – no butter) piece of toast 

·         Grilled tomatoes and mushrooms on rye toast. 

·         Protein bar  

·         Protein drink 

·         Home made carrot, bran or apple muffins - recipe in my e-book 

·         Special 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.