FOOD TIP: Break The Fast

Your mother was right - breakfast is the most important meal of the day! Breakfast is exactly what the name suggests – a time to “break the fast” and refuel your body for the day ahead. After your night of slumber, your brain and muscles and eagerly waiting for fuel to get your motor started. When you eat in the morning, your blood sugar levels rise, and provides your brain and muscles with energy to function throughout the day. A good breakfast is one that is digested slowly and provides a steady supply of energy over a few hours. Research shows that the best breakfast provides carbohydrates, protein, vitamin C, B vitamins, calcium and fibre.

Eating breakfast helps to boost your daily nutrient intake. It is also boosts your metabolism and helps to prevent binge eating later on in the day. Research shows that breakfast skippers are more likely to overeat, choosing sugary, salty, high fat foods later on in the day. Finally breakfast improves alertness and memory, meaning you’re more efficient at work making you a great asset to your workplace.
Breakfast Options: If you are able to have breakfast at home, some excellent choices include:

• High fibre cereal (such as oats, muesli) with fresh fruit and low-fat yoghurt.
• Wholegrain toast with your choice of spread and a low fat coffee.
• Fresh fruit and yoghurt.
• Poached eggs with a side of mushrooms, tomato, or spinach and wholegrain toast.
• Baked beans on wholegrain toast.
• Fruit and yoghurt smoothie

No time in the mornings but want something to eat on the run, well keep these foods in your fridge and pantry.

• Drinking yoghurt and a banana.
• Cereal bar with yoghurt.
• Low fat muffin and milk.
• Dried fruit and nuts.
• Sandwich with yoghurt.

Finally, there are some of us that just can’t stomach breakfast in the mornings. If this is you, try to eat something mid morning. Research shows that 38% of breakfast skippers eat something by 11am, but the problem is it is normally something high in fat such as a pie, pizza or hot chips. Some better mid morning foods to munch on are:

• Toasted sandwich with a fresh vegetable juice.
• Low fat coffee and fruit loaf.
• Low fat coffee and low fat muffin.
• Fruit salad with yoghurt.
• Muesli with fruit & yoghurt.