Breakfast is usually the hardest meal of the day for people to break the habit of eating bad foods. Most people do want to start the day with a healthy breakfast, but aren’t sure or don’t know what a healthy breakfast truly means.
With so much conflicting information, it’s very confusing to know what’s actually healthy.
You don’t need to be confused for much longer — as both a doctor and a nutritionist, I’m going to share with you some delicious, filling and genuinely healthy breakfast ideas you’re going to love.
Remember: whatever you start your day with will regulate your blood sugar levels for the rest of the day.
Breakfast is the meal that will kick-start your metabolism.
So if you begin your day with processed cereals or other sugary foods, your whole day is going to be a sugar yo-yo.
You should always start your day with protein and make sure your meal is something warm.
Protein shakes are not the answer — find out why in my article about protein shake myths.
What A Healthy Breakfast Does Not Look Like
If you’re a porridge fan, the news isn’t great.
Porridge is not protein, and oats aren’t necessarily good for you. In addition, many people coat porridge with honey or sugar too.
For many people, oats are akin to eating wheat grains, because they can cause bloating and intestinal upset.
Even if oats don’t cause you any problems, you should still be starting your day with protein. It’s better for your body, your hormones and it’s more filling.
Cereals and toast are made from processed grains, which are essentially sugars, so it’s best we all avoid them. Especially if you’re pregnant, excess consumption of sugars and grains can leave you with gestational diabetes (which can ultimately affect your birth experience due to higher interventions), thrush and other health problems.
So on that note, here are 13 healthy breakfast examples that the whole family will love!
13 Healthy Breakfast Ideas
#1: Two poached eggs with smoked salmon
#2: Spanish omelette, consisting of two eggs (three if you’re hungry), spanish onion, olives, chorizo, sundried tomatoes and parmesan cheese
#3: Grilled avocado (half), topped with ham off the bone, sliced tomato, cheese and finished with tomato salsa. This can be made vegetarian by removing the ham.
#4: Chicken chipolata sausage with sautéed spinach, onion and capsicum
#5: Bacon, eggs and tomato
#6: Quinoa topped with natural yoghurt, almonds meal and fresh fruit
#7: Almond meal porridge (almond meal, milk or water heated like oat porridge)
#8: Almond meal pancakes topped with fresh fruit and natural yoghurt. Combine almond meal, 1 egg and milk, mixed into a pancake batter. They’re made like traditional pancakes, minus the flour. Note that these are more for treats on the weekend, rather than a daily breakfast
#9: Two boiled eggs
#10: Mini frittatas. Simply use your favourite quiche ingredient and put in muffins tins
#11: Savoury mince with some steamed kale
#12: Scrambled eggs
#13: Sardines — preferably fresh ones pan fried
If you want to cook your healthy breakfast with a little oil, choose virgin coconut oil, which has a huge range of health benefits that other oils simply can’t offer, and it has a high smoke point, unlike other oils. Olive oil is also fine to use, but is best used cold as a dressing.
The most important thing to remember: a healthy breakfast should always consist of protein and be a warm meal.
This will help to get your metabolism going and assist with regulating blood sugar levels for the rest of the day.
Protein will also help you to feel more full, and for longer.
These are just a few examples of a healthy breakfast. There are many other healthy breakfast ideas you could be eating on a daily basis.
Just knowing the above simple rules can help get your creative juices flowing. Enjoy!
Articles posted on BellyBelly which are not written by Doctor Andrew Orr are the opinions of BellyBelly and not necessarily the opinion of Doctor Andrew Orr.