Breakfast is termed the most important meal of the day. This is due to the fact that your body hasn’t eaten for nearly 12 hours and it is known to kick-start the bodies metabolism for the day.

People who skip breakfast tend to have lower metabolic rates than those who consume it frequently. This makes it very difficult when they want to lose weight. Breakfast should include foods that are high in fibre and carbohydrate (low G.I) and low in fat with a small portion of protein. Fried breakfasts

and takeaway foods should be avoided and replaced with lots of grains, cereals and fruits which contain high levels of calcium, iron, vitamins and minerals for the body.

Breakfast gives you valuable carbohydrates necessary for your muscles during the day as well as helps keep you alert. If you train in the mornings, this makes breakfast even more important. For those who can’t eat anything before training, try to include at least a piece of fruit, yoghurt or glass of juice/water, this way at least you body has some form of energy for exercise. Missing breakfast will only make you more hungry during the morning which can lead to you consuming high fat snacks that provide instant energy.

 

Nutritional tips for breakfast

• Eat or drink something in the mornings – even if it’s a glass of juice or a banana
• Start the day with some fluid in your body – e.g. glass of juice and water (especially if you’re training in the mornings)
• Include foods that are high in fibre
• Have foods that are low in fat – that means no takeaway breakfasts!
• Include a small amount of protein – e.g. dairy foods, eggs, meats or cereals
• Make breakfast enjoyable – include foods that you like
  
  

What should I consume for breakfast?

• Fruit salads and low fat yoghurt
• Low fat cereals or muesli with fruit
• English muffins with spreads
• Wholemeal toast with spreads
• Egg ommlette with meat and vegetables
• Liquid breakfasts - Smoothie with fresh fruit and low fat yoghurt and trim milk
• Glass of Milo and banana smoothie
  
  

Breakfast examples

• 1 glass of juice
• 1 cup cereal (Just right, Weetbix, Sultana Bran, Porridge)
• ½ cup low fat milk
• 2 Tblsp low fat yoghurt
• 1 Banana
• 2 pieces wholemeal toast
• ½ tsp jam/honey or marmite
• Egg ommlette with chopped up ham, slices of tomato and capsicum
• Smoothies – Low fat yoghurt, trim milk and fresh fruit