These days everyone is constantly busy with work, social obligations and keeping up with our fitness – so much so that sometimes our meals can become an afterthought.
Breakfast, which was once a mealtime that families would dedicate a portion of the morning to, are normally eaten haphazardly as people rush out the door.
Australian nutritionist, Susie Burrell, has revealed in a blog post why where you have breakfast affects your day ahead and how you can make it benefit you nutritionally.
She has also revealed how to make a healthy choice, wherever you are.
Australian nutritionist, Susie Burrell (pictured), has shared in a blog post how you can make your breakfast work for you
DAILY CAFE TREAT
Cafe culture is strong across the world and visiting a cafe for a coffee or a bite to eat with friends has become a major part of people’s lives.
Many people find themselves also stopping at cafes to pick up their morning takeaway coffee and in the process also finding themselves grabbing some banana bread, a muffin or toast loaded with peanut butter.
‘Unfortunately, many of the popular breakfast choices typically found at cafes are high in carbs and calories and lacking in protein,’ Susie wrote.
‘The result is general overeating that will also leave you vulnerable to hunger and cravings mid-morning.’
‘Unfortunately, many of the popular breakfast choices typically found at cafes are high in carbs and calories and lacking in protein,’ Susie wrote (stock image)
Susie’s tips are to remind yourself that just a small milk-based coffee makes up 1/3 of your breakfast.
She suggests that you opt for something simple like a slice of toast with avocado or cheese as that’s all your body needs.
An even better option than this according to Susie is a ‘small breakfast wrap, omelette or an egg with a single slice of toast’ – as it contains a good balance of carbs and proteins.
ON THE RUN
Although none of us ideally want to be eating breakfast as we’re running out the door or on our way to work, many of us do.
‘If breakfast always seems to be consumed in a rush at your house, the key is to know your quick and easy options that also contain protein, as protein-rich foods will help to keep you fuller for longer after eating them,’ Susie said.
For breakfasts that will fill you up and are protein-rich, Susie suggests people try eating Greek yoghurt, a small tin of baked beans or if you have a little bit more time, a toasted sandwich with ham, cheese and tomato.
If breakfast at work won’t happen till after 9 then you should try and eat a slice of toast when you’re at home in the morning followed by a small second breakfast at 9 or 10am (stock image)
AT WORK
If, like many working Australians, you wait till you are settled at your desk before you dig into your first meal of the day it often means you won’t be eating till 9am or later.
Susie explained that we want to be eating breakfast as early as possible because after a night of fasting our metabolism needs to get a boost so your body can start burning calories.
To combat this she suggests that if breakfast at work won’t happen till after 9 then you should try and eat a slice of toast when you’re at home in the morning followed by a small second breakfast at 9 or 10am.
Susie explained that we want to be eating breakfast as early as possible because after a night of fasting our metabolism needs to get a boost (stock image)
POST GYM
Susie said that if you work out in the morning you don’t need to eat anything beforehand if your workout is scheduled for less than 40 minutes before 7am.
If you are the kind of person to do an intense workout or a personal training session in the morning she explained that you would work out more effectively if you have a small amount of food before your session.
This is because she believes you will burn body fat more efficiently with a small amount of carbohydrate in your system so has recommended people eat foods like a small piece of fruit or a small energy bar.
‘Once you complete your workout, protein and slowly digested carbs are your best breakfast choices,’ she said.
‘A toasted sandwich, omelette with a coffee, smoothie with protein powder, milk and fruit or a Bircher muesli with Greek yoghurt are all good choices.’
To read more from Susie Burrell, visit her blog here.