7 steps to a healthier breakfast

Get your day off to a great start with these brilliant brekkie ideas.

7 steps to a healthier breakfast

Breakfast is an extremely important meal that kickstarts your metabolism, stabilises blood sugar levels and reduces the risk of making poor food choices throughout the rest of the day. At the weekend, make a tasty bircher muesli from oats, seeds, natural yoghurt and fruit to see you to the end of the week.

1. Big-up brekkie

2. Debut dairy

Calcium is essential for building healthy bones and teeth as well as preventing osteoporosis. Dairy products like milk, yoghurt and cheese are high in both calcium and protein. A pretty parfait will make you start the day with a smile.

3. Try GI

Low-GI, carb-containing foods have a gentler effect on blood glucose levels and provide longer-lasting energy. Swap white bread for soy and linseed or wholegrain and sugar-filled cereals for porridge topped with yoghurt and fruit.

4. Go pro(tein)

Experts recommend you get up to 3 serves of protein per day. Boiled eggs with sliced turkey or an omelette make great meals to boost energy levels and keep you full all morning. Prefer sweet brekkies? Plain yoghurt dolloped onto quinoa porridge is a protein powerhouse.

5. Get green

All vegetables are highly nutritious, being low in fat and calories and high in fibre and vitamins. To get your five a day, try to include them in every meal. Add steamed veggies to your scrambled eggs, or a handful of spinach to your smoothie.

6. Salute fruit

Nutritional guidelines recommend we eat 2-3 serves of fruit per day, but moderation is key. At breakfast, choose fresh fruit over dried or juice because they are less concentrated in sugar and calories and contain more fibre. Ideas? Serve mango with chia pudding or spread apple wedges with homemade nut butter.

7. Gobble grains

A great way to include more grains in your diet is to include a serve with every main meal. Wholegrains, such as 1/2 cup of oats, make the perfect breakfast. Or be brave and try something different – like this traditional Chinese chicken congee with rice.

Find out how you can create delicious homemade yoghurt in three easy steps here.

Originally published as 7 steps to a healthier breakfast