Department of Health & Human Services
Premiers Active April
It’s amazing that around 1 in 7 kids and almost a third of all adults skip brekkie every single day… and yet, it’s the most important meal of the day as it kick starts your body for the day ahead! Nutrition Australia dietitian Sophie Robson has put together some great tips on how build a healthy breakfast.
Yep, we’re busy. But that’s why you need that breakfast… Busy requires energy!
If you’re a ‘skipper’ try these tips:
The great news is we’re eating less highly-processed sugary cereals than before, and we’re choosing more hot cereals (such as porridge) and muesli. This is a step in the right direction, but there are plenty more delicious food combos that tick the right boxes.
To build a nutritious breakfast, start with a grain food for energy and fibre, then add some protein from the ‘milk, yoghurt and cheese’ food group or the ‘lean meats, poultry, fish, eggs, tofu, nuts and seed, legumes/beans’ food group. And finally, add some fruit or vegetables for a boost of colour, flavour and nutrients!
This recipe for breakfast success can be applied any way you like, such as:
|Grains||+||Protein food/s||+||Fruit or vegetable|
|Toast||Grainy toast||+||Poached egg||+||Wilted spinach|
|Cereal||Wholegrain flakes||+||Milk||+||Sliced banana|
|Smoothie||Oats||+||Greek yoghurt and milk||+||Fresh berries|
|Brunch||Sourdough toast||+||Feta, pumpkin seeds, smoked salmon||+||Avocado|
It’s not that easy these days – particularly with so much choice. When you’re at the supermarket, look for cereals and muesli with under 15g of sugar per 100g, or under 25g if it has dried fruit. Read the ingredients list to make sure it’s mostly whole foods like grains, fruit, nuts and/or seeds, with minimal added sugar, salt or saturated fat.
If you’re dining out, just watch out for large portion sizes and keep fried foods (hash browns, sausages, fried eggs and bacon) to a minimum.
Try some of our favourite brekkie recipes below:
Plus check out our Healthy eating made easy article for extra advice on a flexible healthy eating plan, with your free food group tracker.
Last updated: November 28, 2016 at: 12:09 pm
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