Break the fast

We have all heard the saying that “breakfast is the most important meal of the day” – but what are the benefits? And which are the best foods to choose? DL dietitian Shannon Lavery explains…..

Breakfast literally means to break the fast. Overnight our bodies use up all the energy from our evening meal, so our energy stores are depleted and our metabolism has slowed down, often leaving us feeling sluggish and drained. Eating a healthy and nutritious meal first thing in the morning (as opposed to a coffee and doughnut or nothing at all!) has been shown to have many health benefits, such as:

Improved blood glucose management Increased energy levels

Enhanced concentration and memory

Improved metabolism

Lower body mass index (BMI), which reduces your risk of some chronic diseases.

For many of us, mornings can often be a rush to get out the door and start our daily activities, so breakfast can often be forgotten or poorly planned. Putting together a healthy breakfast need not be elaborate or difficult, it is as easy as these three simple steps.

1 Choose a low glycemic index (GI) carbohydrate to help manage your blood glucose levels and give you sustained energy to get you through the morning. For example, you can try rolled oats, multigrain bread or some baked beans.

2 Team your carbs with a source of protein to keep you feeling fuller for longer. This could be a boiled egg, a handful of nuts or reduced-fat milk, yoghurt or cheese.

3 Add some fruit or vegetables for extra fibre and the nutrients required for good health. This will also give you a kickstart in reaching your goal of two serves of fruit and five serves of vegetables a day. Try adding diced seasonal fruit to cereal or top your toast with sliced tomato, avocado or sautéed mushrooms.