THREE EASY WAYS BOOST YOUR BREAKFAST

Is breakfast really the most important meal of the day or is this merely a marketing gimmick dreamt up by breakfast food companies?

The latest research on the topic, published in the Journal of Nutrition,

found that having breakfast between 6am and 7am reduced the participants’ risk of dying from major illnesses such as heart disease or cancer by six per cent compared with those who had breakfast at 8am, and 12 per cent less than those who first ate at 10am.

The problem comes when you just can’t face eating first thing or don’t have time to, which, according to a recent survey, applies to one in four of us. From a nutritional perspective, the timing of your first meal of the day is not as important as what it comprises. Here’s how to ensure your breakfast is balanced and nutritious, whenever you get around to eating it.

1 Macros matter

With breakfast often a grab-and-go affair, macro balance is probably not at the forefront of your mind. But here’s something to chew on: a well-balanced breakfast has been shown to improve concentration levels, kick-start metabolism, keep blood sugar levels steady and improve energy levels.

□ A good breakfast should comprise roughly 50 per cent complex carbs, 30 per cent healthy fats and 20 per cent lean protein. This is how a few common breakfasts break down:

□ A bowl of cornflakes with sugar and semiskimmed milk (73pc carbs/11pc fat/16pc protein*)

□ Toast and jam (66pc carbs/25pc fat/9pc protein)

□ Egg and bacon sandwich (21pc carbs/44pc fat/35pc protein)

Here are some more balanced alternatives, which take longer to digest and therefore provide crucial slow-release energy:

□ A tub of natural yogurt, fresh berries and granola (56pc carbs/28pc fat/16pc protein)

□ Peanut butter on brown toast with chopped banana (55pc carbs/30pc fat/15pc protein)

□ Scrambled egg veggie wholegrain wrap (48pc carbs/31pc fat/ 21pc protein)

By making some simple tweaks to what you eat in the morning you are ticking more nutritional boxes and boosting your fruit and veg intake for that all important five-a-day.

2

Feed your gut

The more we learn about the gut the more we find it has a crucial role in maintaining our overall physical and mental health, so it makes sense to give it some TLC at breakfast time. The key things

Smoothie does it: add spinach to your blended berry drink

for gut health are to eat a wide variety of plant foods, get plenty of fibre (the recommended daily amount is 30g) and eat foods that contain good bacteria to support your microbiome. Some great gut-friendly breakfasts include:

□ A bowl of porridge topped with some live yogurt and a range of chopped fruits.

□ A fruit and veg smoothie. Add a handful of spinach to a berry smoothie along with a spoonful of peanut butter, flax or chia seeds.

□ A kimchi omelette. You can buy kimchi (a Korean spicy sauerkraut) in most supermarkets, so buy a tub and park it in the fridge where it will keep for up to three months. Add a couple of spoons to whisked eggs and chopped spring onions to make a spicy omelette.

It’s also important to keep hydrated to ensure that all that fibre can do its work in the gut, so be sure to include a glass of water with your morning tea or coffee.

3 Goodness on the go

If you can’t face eating first thing or don’t have time, rather than leaving what you eat later in the day to chance, it’s better to plan for when your appetite kicks in. If you are based at home this isn’t too much of a problem but if you are out and about or at the office, then a few portable options are the key to breakfast success.

Nutritionally speaking, healthy leftovers are money in the bank. Get into the habit of making extra at dinnertime, pop it in Tupperware and take it with you in the morning. Pasta, risottos, stews and soups work well.

One of the best breakfasts on the hoof is overnight oats. Combine oats, grated apple, mixed seeds, mixed chopped nuts, cinnamon, natural live yogurt and a few raisins. Divide into portionsized, air-tight containers and pop in the fridge overnight. You can just eat it as is, or top with a little more yogurt and some fresh berries.

By prepping ahead you can grab-and-go, just don’t forget a spoon!

Sam Rice

* Nutritional breakdowns from Myfitnesspal

The Midlife Method: How to Lose Weight and Feel Great After 40 by Sam Rice is published by Hachette