Give your body a starting hand to your day – Have Breakfast

Breaking the fast after your night’s sleep, and having breakfast has significant health and diet benefits. Many studies show that eating breakfast aids in weight management, increases concentration levels, and reduces the risk of developing diabetes and heart disease. Breakfast provides the body with valuable, vitamins, minerals, fibre and energy, essential for the brain and muscles to perform efficiently throughout the day. Skipping breakfast will not only leave you tired, irritable and hungry but you are more likely to overeat and be heavier than those who have breakfast.

Here is a list of 10 easy Healthy Breakfast ideas to give you the best start to the day:

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1. Oat Porridge with Berries [300kcal, 13.76g protein, 7.9g fibre]

(50g oats, 150ml skimmed milk, 30g strawberries and 30g blueberries)

Oats are low GI releasing their energy slowly throughout the day, so keeping you fuller for longer. It is rich in omega-3 fatty acids, folate and potassium and contains a good source of fibre called beta-glucan, that help reduce cholesterol. Berries such as strawberries and blue berries are low in calories and packed with antioxidants and just three servings of these berries a week, significantly can reduce your risk of heart attack.

healthy breakfast ideas - delicious cup with oats and berries

2. Scrambled eggs on seeded brown bread [385kcal, 18gprotein, 5.3g fibre]

(2 Slices of toast, 2 eggs, 20ml semi-skimmed milk)

Eggs are good dietary sources of protein and Vitamin D. A high protein breakfast has shown to help with weight loss by increasing your satiety for longer. The vitamin D will help build strong bones with promoting the absorption of phosphorous and calcium.

scrambled eggs on wholegrain toast - delicious and healthy breakfast idea to start your day

3. Banana Smoothie with Wheat Germ [330kcal, 17g protein, 9g fat, 6g fibre]

(1 banana, 200ml soya or low fat milk, 15g wheat germ)

This energy boosting liquid breakfast is loaded with calcium, iron, fibre and potassium that helps lower blood pressure and reduce the risk of strokes. The wheat germ will offer added folate and the powerful vitamin E antioxidant that will support your immune system to keep you healthy.

raw bananas and smoothie - a healthy nutritious breakfast

 4. Beans on wholemeal toast [250kcal, 15g protein, 3.5g fat, 12g fibre]

(1 Slice of toast, small tin of beans)

This low fat meal is packed with protein and iron, and like oats has a low GI which will keep you fuller for longer. The soluble fibre found in the beans will help reduced your cholesterol levels as well as regulate your bowels.

beans on oatmeal toast - another great breakfast idea you will love

 5. Whole wheat bagel with reduced fat cheese and smoked salmon [265kcal, 22g protein, 5g fat, 2g fibre]

(1 bagel, 20g reduced fat spread, slice of salmon)

Salmon is a good source of protein and contains healthy omega-3 fats that are the building blocks of nerve tissue and brain cells. Oily fish such as salmon consumed twice a week will reduce the risk of heart attacks and some cancers. The fibre dense whole wheat bagel will help keep your hunger at bay until lunch time.

whole wheat bagel with protein-rich salmon and low fat cheese

 6. Breakfast Cereal with soya milk [200kcal, 7.5g protein, 2.7g fat, 9g fibre]

(50g cereal, 150ml soya milk)

A bowl of cereal is quick and convenient. Look for cereals with at least 5g fibre and less than 5g sugar such as whole grain or bran cereals. These cereals are low fat and often vitamin rich with being fortified with essential vitamin and minerals. Soya milk is naturally low in fat and has shown to help reduce cholesterol levels. For added benefit choose one that is enriched with calcium.

breakfast cereal with soya milk - another suggestion for a healthy breakfast

 7. Home made granola bar [480kcal, 18g protein, 7.5g fat, 13g fibre]

(100g rolled oats, 35g mixed dried fruit and seeds, 5g brown sugar)

{mix ingredients and toast 3-5 minutes in warm oven; let cool}

If you are in a rush in the mornings, these quick and easy low fat homemade granola bars are loaded with protein and fibre and can be made in advance. If purchasing shop bought bars watch out for the added sugars and fat and look for those that containing 200kcal and at least 3g fibre and 5g protein per bar.

home made healthy granola bar for breakfast

8. Glass of Orange Juice [90kcal, 1.4g protein, 0.5g fibre]

(200ml Orange Juice)

A great addition to any breakfast, oranges are packed with vitamin C, that not only boosts your immunity, but also improves your cholesterol levels, providing a protective effect for your heart. Taken with foods containing iron, it will help enhance your iron absorption.

oranges and freshly squeezed orange juice

9. Greek Yogurt with fruit and ground flax seeds [150ml Greek Yogurt, 150g fresh fruit, 15g flax seeds provides: 260kcal, 14g protein, 11g fat, 6g fibre]

(50g Greek Yogurt, 50g fruit slices, 10g flax seeds)

A good source of calcium, Greek yogurt also has almost twice the protein. Research has shown a high protein breakfast will keep you fuller for longer.  Fruit will add additional flavour, fibre, vitamins and antioxidants. Flaxseeds are one of the best sources of omega-3 fatty acids with as little as 30g providing 100% of your recommended daily intake.

home-made breakfast of greek yoghurt and fruits - healthy and delicious

 10. Peanut Butter Waffle [30g peanut butter (2tablespoons) and 2 waffles provide; 330kcal, 12g protein, 18g fat and 5g fibre]

(1 Whole grain waffle, 15g peanut butter)

This low GI meal contains healthy in unsaturated fats and is high in protein. Peanuts contain a host of micronutrients, are high in fibre and contain phytosterols that helps lower cholesterol. Research has found that people who have a handful of nuts are 20% less likely to die from cancers and heart disease.

peanut butter waffle high in protein healthy breakfast idea

 

Do you have any of your own favourite breakfast ideas that you would like to share? Tell us in the comments!

(image credit: blogspot, channel4, likemotherlikedaughters, myvirtualcoffeehouse, veganrecipeclub, tumblr, graphics8.nytimes, iowagirleats, amazonaws)

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