Top 10 Breakfasts 03/22/11
Top 10 healthy breakfast foods to kickstart your day. By Vanessa de Asecencao
Top 10 Healthy Breakfast Foods
Breakfast is the most important meal of the day, providing fuel and energy to keep your body running for hours. To start your day off on the right foot, it’s important to consume healthy breakfasts that are high in fibre and nutrients, and low in fat. The best way to construct a nutritious breakfast is to try to create a meal that contains whole grains, fruit or vegetables, and some protein.
Low in fat and a good source of fibre, a bowl of oatmeal is a great way to start the day. Top with fresh fruit, nuts and a splash of low-fat milk to add extra nutrients, protein and calcium.
Fruit smoothies are a tasty and nutritious way to start the day. Blend a couple cupfuls of fresh or frozen fruit, such as blueberries, strawberries and bananas, with some low-fat plain yogurt and some ice.
Whole grains are an excellent source of vitamins and minerals and provide a great source of energy to keep you fuelled throughout the morning. Enjoy toast with unsalted peanut butter or almond butter, and add a banana or apple. Or make a breakfast sandwich with hard-boiled eggs, or some avocado.
You can still enjoy pancakes and waffles, if you up the nutrients by using whole flour and cut out the maple sugar. Top pancakes with fruit, yogurt and a spoonful of honey or jam.
This is a great way to enjoy eggs, without all the added fat that comes when eggs are scrambled and cooked in oil or butter. Enjoy with rye toast and some fresh fruit.
Quinoa Porridge and Berries
Use Quinoa, an amazing gluten free grain rich in minerals and vitamins and contains all essential amino acids, its delicious. Cook the quinoa, and then add any berries such as strawberries, raspberries or blueberries and honey. This is a great way to start the day as the quinoa has a low GI (Glycaemic Index) which is good as it can help stabilise the appetite.
Beans on Toast
Beans (whether they are just ordinary baked beans or kidney, borlotti or black eyed beans) also have a low GI like oats. They are full of soluble fibre, which helps keep you full for longer and can therefore help you manage your weight. Serve the beans on granary toast and pass on the butter; a great, low-fat breakfast.
This is a very cleansing highly nutritious breakfast, choose fresh vegetables like beetroot, carrots, celery, spinach and some apple. Have it throughout the morning so that you don’t get too hungry.
Fruit and Nuts
This is a simple and great summer breakfast that is fresh and raw. Have some apple grated with cinnamon, sprinkle on some flax, pumpkin and sunflower seeds or some fresh almonds.
You can use papaya, blueberries and strawberries, or even a mango.
Vanessa Ascencao, MSHN (Masters of Science In Nutrition) is a dynamic, inspirational and highly qualified nutritional consultant. She brings a fresh and revolutionary approach to health and wellness having spent 10 years working with some of the greatest minds in metaphysics, nutrition, health and fashion. Visit www.ecodiet.co.za for more.