Topic 1: Easy ways to start your day with a bang

Sometimes people skip breakfast because they think they don’t have time or that it will help with weight control. Experts have proven that your body is in a state of fasting while you sleep and that breakfast is the way to break that fast and get the metabolism working strong again.

The one thing to consider is that while your body ages its nutritional changes need to be met with positive changes. While this does mean that sugars should be lowered it doesn’t mean that you should lose out on a great tasting breakfast. Breakfasts should be boosted with protein, fibre, and antioxidants.

Protein

Protein is very important for rebuilding cells and creating new ones. This isn’t a reason to eat an entire steak for each meal, but getting protein from many different sources can help you keep your healthy lifestyle.  

A good rule of thumb for protein is that it should take up one-third of your plate with each meal. Great breakfast sources of protein include salmon, eggs, wholegrains, pulses, nuts, seeds, and dairy.

Fibre

Digestive health is one of the most important factors to your overall health and having plenty of fibre is sure to keep things going. Fibre breaks down into two important types, soluble and insoluble. Soluble fibre breaks down in your body and assists in controlling cholesterol and battling constipation. Insoluble fibre doesn’t break down in the body but it does have a cleansing effect that keeps your digestive system running in tip top shape.

Some great breakfast choices that are full of fibre are oats, wholegrain breads, fruit, vegetables, and nuts.

Antioxidants

While the term “antioxidants” can be used to try and sell you the new “superfood” they have been around for a long time and are an amazing asset to the body. Antioxidants help combat free radicals in the body that can lead to health issues like heart disease, liver disease, and some cancers.

It’s easy to get antioxidants into your breakfast menu by adding blueberries, tomatoes, or spinach. Blueberries and tomatoes also add sweetness to any meal which helps reduce the craving for other sugars.

Examples

There are many different combinations of foods that will make a great tasting and healthy breakfast.

If you are after a sweeter breakfast you could make some Bircher muesli by adding rolled oats, frozen berries, some dried fruit, and seeds to a bowl. Cover with skim milk or your favourite milk substitute. Cover with cling film and leave in the fridge overnight for an amazing breakfast in the morning. For an extra hit add some fresh slivered almonds and a dab of coconut yogurt before serving.

Savory breakfast more to your liking? Two poached eggs on grainy toast with tomato and avocado will do the trick. If you want a dairy boost crumble some organic feta over the top.

With a few simple and easy changes, you can have a supercharged breakfast that will kickstart your day.

Contact Uniting about health or homecare services today Uniting has services throughout NSW and ACT that can help you age well, stay strong and manage your health.