Modern life means we all have demands on our time. It might be getting the kids up, dressed and to school on time, an early morning visit to the gym before work, or a long commute - meaning there’s little time to make and eat breakfast before heading out of the house. That shouldn’t mean that breakfast gets forgotten so we have a mission for you, should you choose to accept it!
For Breakfast Week (24 – 30th January 2016) – can you eat a healthy breakfast every day?
If that sounds too hard, then don’t worry. The Agriculture and Horticulture Development Board, who run Breakfast Week, have teamed up with UK dietitian Nichola Whitehead to bring you a new ‘Mission Breakfast Guide’ to help.
“I’ve got to tackle the rush hour commute each morning but I need to hit the ground running when I get to work. My mission is to find a tasty breakfast that I can prepare in advance and enjoy on the go or at my desk.”
Nichola says: “Deskfasters need a combination of slow release energy (low glycaemic index carbohydrates) and protein, to keep her feeling full all morning.” Try Overnight Oats or Bircher Muesli “Both can be eaten on the commute in a sealed jar on public transport or at your desk. You can prepare these the evening before with oats, yogurt, and milk and then add toppings of fruit/nuts/cinnamon either the night before or in morning. Why not make in bulk at the weekend, then its super speedy to scoop out and enjoy each morning.”
THE FAMILY BREAKFAST
“My children are both at primary school so you can imagine the rush in my house in the morning! My mission is to find a breakfast that is quick and simple to prepare but that all the family can enjoy.”
Nichola says: “Families require a balanced breakfast: slow release carbohydrates such as oats, protein such as yogurt and healthy fats such as peanut butter or seeds.” Try Wholegrain Toast with a Choice of Toppings “Another simple and enjoyable way to get children eating healthy food. Toppings could include peanut butter & banana, jam & berries, or scrambled eggs.”
A BRUNCH TO IMPRESS
“My mission is to find a great tasting Sunday brunch that will impress my friends, but that is healthy and doesn’t take too long to prepare.”
Nichola says: “It’s easy to prepare healthy, tasty brunches by switching up your cooking methods – poach or scramble eggs, grill bacon and veggies and toast bread.” Try Wholegrain Toast Topped with Sliced Ripe Avocado “Serve with a poached egg, lightly fried cherry tomatoes and mushrooms for a colourful dish that is sure to impress any visitors.”
It’s good for you:
- Beans – source of soluble fibre and protein.
- Cinnamon – can help to stabilise blood sugar levels. Adds taste without adding calories.
- Eggs – source of protein to keep us feeling fuller for longer.
- Fruit – source of fibre, vitamins, minerals and antioxidants for general health.
- Milk / Yogurt – source of protein and calcium (great for muscle repair and bone/teeth health). Good for satiety.
- Oats – soluble fibre which is great for cholesterol profile. Don’t cause bloating. Release their energy slowly (low GI).
- Oily fish – contains omega 3 for heart health. Peanut Butter – source of healthy fats for heart health and skin.
- Seeds/nuts – source of healthy fats for heart health and skin.
- Wholegrain bread – release energy slowly (low GI); fibre rich foods can decrease risk of bowel cancer.
- Wholegrain cereals – release energy slowly (low GI); fibre rich foods can decrease risk of bowel cancer.
- Whey Protein / Eggs – consuming at least 20g of protein is an ideal amount post workout to help to repair muscle damage and prevent muscle breakdown.
Breakfast Week is organised by AHDB Cereals & Oilseeds on behalf of UK cereal farmers and producers, who grow and make the foods we all enjoy at breakfast. Breakfast Week is an annual celebration with activities, promotions and events taking place across the country - all in honour of the first meal of the day. To see who is taking part, find out how you can get involved, and for further ideas and inspiration head to Shake Up Your Wake Up