Q & A ASK DR MARSH

Q: I’m trying to lose a little bit of weight to help improve my health and manage my diabetes. I’ve read that including plenty of protein at each main meal can help with weight loss. Why is this? And, while I find it easy to make lunches and dinners that are rich in protein, I’d love some ideas for making my breakfasts packed with protein? Dr Marsh says: Including a healthy source of protein in every main meal may help with weight management by improving satiety. When you feel satisfied after a meal you are less likely to overeat or get hungry and snack between meals. Consuming adequate protein, along with regular exercise, can also help to maintain muscle mass as you lose weight. While it generally isn’t difficult to meet your daily protein needs, it’s true that breakfast can be tricky. This can leave you feeling hungry throughout the morning, which is when you’re more likely to reach for the snacks.

Good options for a protein-rich breakfast include:

❱ Wholegrain toast topped with eggs and vegies, baked beans or sardines

❱ Vegetable omelette ❱ Greek yoghurt with berries, and plenty of nuts and seeds

❱ Vegetable frittata made with eggs and feta

❱ Fill a wholegrain wrap with Mexican beans, vegies and avocado

❱ Huevos rancheros (eggs in a spicy tomato sauce) with mixed beans

❱ Tofu scramble