Start your day with a healthy, nutritious breakfast and you will be better able to control your energy levels, blood sugar and cravings throughout the day.
Here’s an idea for a healthy, balanced breakfast to give you the energy to start your day.
- ½ cup of rolled oats
- 175ml nut milk or semi-skimmed milk
- 1 kiwi chopped
- 1 apple chopped
- 1 tbsp chia seeds
- 1 tbsp ground flax seeds
- 2 tbsp chopped mixed nuts
- 1 tbsp mixed seeds
- 1 tbsp full fat probiotic yogurt
- Minerals such as magnesium, manganese, copper, calcium, zinc and potassium.
- Soluble fibre in kiwis, apples, rolled oats, chia seeds, nuts. This helps to slow down the digestion of your food as well as helping to control the amount of sugar released into the bloodstream. It helps the gut bacteria to produce the short-chain fatty acid, N-butyrate, which feeds the gut epithelial cells and may help to reduce inflammation.
- Insoluble fibre in apples, oats will help to move the waste products of digestion through the bowel, reducing the risk of developing constipation and haemorrhoids.
- Protein in chia seeds, yogurt, milk, nut milk, nuts, seeds. This will aid the growth, repair and renewal of the body’s cells. It will help you to maintain muscle mass as well as synthesising hormones.
- Probiotics in yogurt help to encourage a healthy balance of gut bacteria.
You can change the fruit, the type of milk you use, as well as the nuts and seeds. This will ensure that you get as many nutrients in your diet as you are able to and it may encourage you to introduce some new ones too. If you are not used to eating fibre, then build up gradually till you get to a level that suits you.
If you are short on time, you can always prepare the dry ingredients in advance and keep them in an airtight container to make it easier.
This breakfast should last you till lunch time, depending on your activity levels. You will also be making a good start in helping towards your daily intake of fruit and vegetables. Add a boiled egg if you would like some extra protein to curb those hunger pangs.