F IS FOR FULLNESS

Or satiety. The goal is to choose foods that keep you comfortably full, for a while – and not to the point where you need a nap. The proteinrich yoghurt, fibrous fruit and fatty flaxseed in this breakfast parfait from performance nutritionist Liam Holmes (@ph_nutrition) will reduce your levels of hunger hormone ghrelin and raise levels of satiating peptides.

INGREDIENTS

150g Greek yoghurt

(or a vegan alternative)

• a handful of berries

• ½ banana, sliced •2 tbsp flaxseed

METHOD

Dollop half the yoghurt in a jar or bowl. Add half the fruit and flaxseed. Repeat. Eat.