Dietitian Millie Padula shares her top tips on better-for-you breakfast ideas
Breakfast can be a controversial topic – some people love it, others can’t even stomach the thought of it. But there’s no denying the fact that the first meal you eat for the day – whatever time that may be – is imperative to your overall health and wellbeing.
Whether you refer to it as breakfast or brunch, the nutritional composition of the meal that ‘breaks your fast’ can determine your energy levels, mood, gut efficiency and appetite for the rest of the day.
As a Dietitian, not a day goes by without someone asking me “what should I eat for breakfast?” Read on to learn about my five tips to creating a balanced breakfast that is nutritious, satisfying and will keep you full until your next meal.
1. Build the foundation with protein
Protein forms the structure of all satisfying meals. It’s like the frame of a new house – an essential component of a strong base. Protein foods include tofu, eggs, yoghurt, nuts and nut butters, hemp seeds, chia seeds, milk and meat. Choose one or a combination of protein foods for a satisfying breakfast.
#rawsome idea! Try soaking chia seeds in Raw C coconut water or Raw C coconut milk overnight to create a chai pudding! Top with seasonal fruit and some shaved coconut and cacao nibs. Yum!
2. Consider your carbohydrates for optimal energy
Carbohydrates are common in staple breakfast items such as bread, oats, cereals, milk, yoghurt and fruit. I recommend choosing wholegrain varieties, such as multigrain bread, where possible because they provide you with a steady and sustained supply of energy.
#rawsome idea! Make a delicious porridge using oats and Raw C coconut water or Raw C coconut milk – the chocolate milk is particularly delicious!
3. Make the rainbow, and then eat it!
Fruits and/or vegetables are an integral part of a balanced breakfast. Both contain an abundance of immune-supporting vitamins and minerals. They are also full of fibre to feed your healthy gut bugs and keep your digestive system regular. Different colours contain different nutrients; therefore variety is essential. Aim to fill half of your plate with fruit/veg.
#rawsome idea! Why not whizz your fruits and vegies up into a fibre packed smoothie made with Raw C coconut water?
4. ‘Low-fat’ is a ‘no-go’
Healthy fats such as avocado, olive oil, oily fish, olives, hemp seeds, chia seeds, linseeds/flaxseeds and walnuts are broken down slowly in our gut and keep us feeling satisfied. How about a hearty smashed avocado or an overnight chia pudding soaked in refreshing Raw C coconut water for breakfast?
#rawsome idea! Add a drizzle of Raw C Premium Liquid MCT Coconut Oil over your morning porridge or baked oats just before you eat them or pop a teaspoon into your coffee or hot chocolate.
5. Hydrate, friends!
It’s tempting to reach for a warm brew first thing in the am. That’s not a bad thing but it’s important to not skimp on hydrating fluids as part of your morning routine. Our favourite ways to make sure we remain hydrated is to add coconut water into smoothies, porridge, overnight oats and chia puddings, or by simply enjoying a glass of coconut water as a side to whatever meal you decide to concoct.
#rawsome choice! Raw C coconut water is a great choice as it contains no added sugar and is packed with naturally occurring electrolytes essential to hydration.
Millie Padula is an Accredited Practising Dietitian, Nutritionist and Founder of Dietitian Edition dietitianedition.com