Let’s start at the very beginning…BREAKFAST

January 24, 2013 Nechoma Nutrition

Let’s start at the very beginning…BREAKFAST

Breakfast is quite literally what it says it is – an end to the nightly fast when – hopefully, the body has rested and therefore not taken in any food. Now it is ready to prepare for another busy and fulfilling day and needs to be given the food that will fuel this journey. So what are we going to feed ourselves?

Some of us enjoy our food in the morning; others struggle with eating so soon after waking up. It is easy to think that if you don’t have to eat then it is better to go without, after all, less calories in, less weight on, no? No, it simply is not a smart move to mess with breakfast. Not eating properly in the morning means eating more later in the day, most likely with less nutritional quality. Because when we plan thoughtfully in the morning we are making wise decisions while later on, worn thin and exhausted we reach for what is nearest and fastest. And besides, our metabolism generally works best in the morning and will use the food well, giving you best results for your effort.

For children breakfast is particularly important as it can be a family time when we prepare for the day in a positive and healthful way. We are not in control of lunch time while children are at school and by the time they come home it is many hours later and they are often too tired.

The challenge is that mornings are generally a mad rush of getting everything ready for the day and therefore, in London at least, most of us settle for cereal and milk for practical reasons. Cereals, however, are not terribly nutritious to say the least, which is why they are fortified with vitamins, to make them suitable to be sold as food! And milk, believed to be this basic and very necessary source of calcium, has been found to be not such a great source of calcium at all.

Pick one or two mornings a week when you can find an extra 10-15 minutes to prepare something special.

Try these breakfast ideas:-

Porridge is hot, perfect for cold winter mornings, but comforting at any time. It is fast and very nutritious.

Oats are one of the healthiest complex carbohydrates and provide sustained energy. They are a source of protein and of soluble fibre, as well as containing manganese, selenium, magnesium, potassium, zinc, vitamin E and copper.

Oats can be added to a pan of hot milk, keep stirring till it boils. Turn down the light and let it simmer for a couple of minutes, not more. If time is tight add hot water to a bowl of oats, stir and leave for a minute or two till the oats soften. Then add some milk.

Experiment, the options are endless…there are porridge oats and jumbo oats which make a more textured consistency. Have a go with rice milk, soy milk or try almond milk. Try adding some raisins, cocoa nibs, goji berries or blueberries (fresh or frozen) – it can really become a party!

Eggs, very filling and an especially good source of protein for children. Eggs contain all the amino acids that the body cannot produce on its own and is reliant on us to provide it through food intake. A good source of vitamin D, selenium and B12, all so important for growing bodies.

Try boiling eggs; it is faster and healthier than frying. If you prefer scrambled eggs warm some coconut oil or extra virgin olive oil and add the eggs before it gets too hot.

Try serving with baked beans, another great protein which is low in fat and calories. Let the children prepare some vegetables or simply pile the egg on a rice cake.

Start enjoying breakfast and really enjoy your day.