This is the perfect breakfast
At night when you sleep, your body’s metabolism slows down and glucose stores are used to fuel brain function. So when you wake of a morning, it’s important to break your overnight fast with breakfast. Eating (and exercising) wake up your metabolism and prepare your body for another day. Research also shows that if you skip breakfast you are more likely to be overweight and suffer from mood swings.
The perfect breakfast is one that contains the right amount of protein, carbohydrates, fresh fruit and vegetables. A good breakfast should also be high in low-glycemic index (GI) carbohydrates and fiber, but low in added sugar and saturated fat.
An easy way to figure out the right amounts is by splitting your breakfast plate into three parts. One third should be a protein-based food (think meat, eggs or mushrooms). Another third should be quarter starchy carbohydrates, for example, bread. The remaining third should be a variety of fresh fruit and vegies.
This may seem to some like a lot of food, however, breakfast shouldn’t only be the most important meal of the day, it should also be the biggest. This is because it is the meal that we have most time to burn off. Heavy dinners on the other hand, are what cause health problems – as most people will go to bed whilst they are still digesting. Below is a breakdown of the most important components of breakfast and what they do for your body.
1. Fruit
For a wide range of vitamins, antioxidants and fiber, aim to eat a minimum of two serves of fruit a day. By eating fruit at breakfast time, it will not only make you think clearer, it will help you lose weight and stimulate the digestive tract to energise the body. Fruit is also the best way to help “break the fast” as it is easy to digest and wakes up the metabolism with a steady influx of natural fruit sugars. In fact, the high fructose sugar content of an apple gives the body a sudden natural kick that can rival the effects of caffeine.
2. Protein
Start the day with some protein at breakfast and you'll be less likely to reach for a sugary snack mid-morning, thanks to its blood-sugar-balancing effects.Remember, protein is found in more than just meat a great, easy source of breakfast protein is a lean and healthy hardboiled egg.
3. Carbohydrates
“Carbs” have become an evil word in the fitness world lately, but we do need them to survive. Quality, complex carbohydrates give us the energy we need to start the day. Just be sure to avoid high-glycaemic index (GI) refined carbohydrates such as sugary cereals and white toast. Opt for minimally processed foods that take longer to digest, raise your blood sugar more gradually and therefore, keep you full for longer. For example, try brown rice, grains, wholemeal bread, porridge or cereals made from oats, quinoa, amaranth or buckwheat.
4. Vegetables
The recommended daily intake of vegetables is five per day. Eating vegetables at breakfast time will help kick start the digestive process and improve gut health.
Veggies are in general low in calories and rich in dietary fibre. As a result, not only do they make you feel fuller for longer but they also prevent sugar highs and increase mental capacity.
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