Morning rituals. We all have them – some better than others. Maybe yours is five mindful minutes. Maybe it’s a strong coffee. Maybe your ritual is to hit the snooze button wayyyyy too many times before you’re forced to race out the door sans breakfast (and sanity).
If this is you – know this. There is a better way! We all know that breakfast is the most important meal of the day. With this guide, a few minutes, and a few savvy breakfast choices, you’ll be setting yourself up with a happy belly to keep you powering through the whole day.
You mean coffee and a muffin aren’t #breakfastgoals?
Hate to break it to you, but you’re not setting yourself for a healthy, productive day ahead by shovelling down a hit of caffeine, processed flour and sugar first thing. Here’s some happy belly breakfast ideas to inspire you to make better (and quite possibly, more delicious) choices.
For a breakfast on the run solution: Yoghurt with seeds and nuts.
Break your overnight fast with a serve of Greek yoghurt topped with a variety of seeds and nuts for a fantastic way to start the day. Greek yoghurts are high in protein to keep the 10am munchies at bay, and are also a good source of probiotics – the good bacteria that the ecosystem in your gut requires to thrive. The addition of chia and flax seeds to your yoghurt significantly bumps up the fibre element of your breakfast to help keep you feeling fuller for longer. While you’re at it, why not add some nuts to your yoghurt for a nice textural crunch. Nuts are high in magnesium, potassium and heart healthy fats. What more could you ask for?
If you’re someone that’s racing around looking for their keys (which are probably already in their hand), take the rush out of breakfast. Make it the night before, so it’s ready for you to grab and go. Make your breakfast your daily desk-fast.
For breakfast any time of the day: Fruits – berries, bananas and pineapple in particular.
Fruit is a great way to start your day – and in fact, a great way to keep hunger at bay at any time. In particular, berries are a great breakfast option because they are high in fibre, without being high in sugar. In addition to this, they’re a great ‘happy-heart’ food because they are rich in antioxidants and can potentially provide heart health benefits.
Bananas are a super convenient grab-and-go option that pack a potassium (and prebiotic fibre) punch. It’s important to call out the prebiotic nature of the fibre found in green bananas – as this fibre serves a very important role in maintaining good gut health. Prebiotic fibre provides a fuel source for the probiotic (the good bacteria) found in the gut. The prebiotic fibre acting as a fuel source allows for a positive balance of the bacteria in the gut that is associated with good overall health.
For those who want bang for your (nutritional) buck: BARLEYmax®™ cereals
If you’re looking to maximise the belly’s benefit of your breakfast, look no further than BARLEYmax®™ containing cereals.
BARLEYmax®™ is a 100% natural, nutritionally superior wholegrain developed by the CSIRO. BARLEYmax®™ delivers a whopping double the amount of fibre found in oats, and impressively, four times the resistant starch of any other standard grain. When it comes to digestive health, BARLEYmax®™ is in a league of its own. There are a number of fantastic cereals available which currently contain BARLEYmax®™. Find out more here.
For those who are looking for a hot breakfast: Whole grain toast topped with avocado & poached eggs
When only the best for breakfast will do, it’s time to get into the kitchen. Starting your day with toast rich in whole grains (even better, a bread featuring BARLEYmax®™ – such as the Alpine Breads Heart Bread range) and topped with avocado and poached eggs will undoubtedly set you up to succeed.
Whole grain bread contains more fibre than it’s white and wholemeal counterparts, so you’ve got a head start straight away when it comes to gut health. Whole grain consumption is also linked to successful management of obesity, heart disease, type 2 diabetes and some cancers. Now if that’s not a good choice for starting your day, we don’t know what is!
Avocados are a great source of healthy, monounsaturated fats to keep the heart healthy, and are also a great source of fibre. Most importantly, with a little pepper, and perhaps a little lemon juice – they’re delicious.
We can’t forget our final ingredient in this breakfast trifecta of success – eggs. High in protein, vitamin B2, and essential nutrients such as selenium, vitamins D, B6, B12 and zinc, eggs are an inexpensive way to start your day in a healthy and delicious way.
So, there you have it. No Michelin stars required; no fancy equipment necessary. Just a little creativity, perhaps a little preparation, and you’ll be kick starting each day with a spring in your step and a happy, healthy gut.