What did you have for breakfast this morning? Was it toast with jam, bowl of fibre rich cereal with milk, muesli, yogurt, protein shake, bacon and eggs, muffin, coffee, cigarette and a coke or NOTHING! I don’t need to reiterate the benefits of breakfast. Health gurus, nutritionists and doctors all tell us that breakfast is the most important meal of the day. Most people are educated enough to know not to skip breakfast. The issue lies in determining whether your choice of breakfast is healthy and the correct one for YOU.
A client told me, “I eat cereal every morning because supposedly it is good for me, but I really don’t enjoy it. I am scared to have a piece of fruit or a slice of toast as I have heard they are bad for me.” Rather than I or a nutritionist tell you what to eat, why not try a 7-day experiment. For seven days, eat a different breakfast every morning as suggested below.
Monday: Toast and juice
Tuesday: Eggs and toast
Wednesday: Muffin or sweet roll
Thursday: Protein shake made with skim milk, yogurt and berries
Friday: Cereal (hi-fibre or muesli) and skim milk
Saturday: Chicken, steamed vegetables with quinoa
Sunday: Energy or muesli bar
Keep a diary of how you feel after each breakfast, how much energy you have, when you are next hungry, and how it affects your choices of food for the rest of the day. After the experiment, you may find yourself eating a totally different breakfast than you originally thought as it sets you up on a better course for the rest of the day.
There is no one perfect choice for everyone. You might like a sweet breakfast, while someone else might like savory. Choose something that you know is maintainable and enjoyable. Stop listening to all the conflicting advice on breakfast and listen to your body and what it needs.
In conclusion, I would like to emphasize a few points.
1. Never skip breakfast in an attempt to save calories for the day.
2. Try to incorporate a source of protein in your breakfast (e.g. yogurt, eggs, milk, protein powder or lean meat). Protein will help you feel satisfied for longer and make better choices for the rest of the day.
3. If you like cereal, opt for the high fibre, low sugar varieties. If you like a sweet breakfast, add sweetness by adding fresh fruit.
4. Think about your portion sizes. Having a bowl of muesli doesn’t mean 3 cups of cereal.
5. Don’t base your breakfast on one macronutrient alone, i.e. only carbohydrates (huge sweet muffin), only protein (eggs with no toast). Include a little of every component for a balanced meal.
6. A cigarette and coke is not breakfast!
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About Loretta Mostofi (BS, Certificate III & IV Personal Training)
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