Want to improve your nutrition?
Start as you mean to go on.
You've heard it before….
’Breakfast is the most important meal of the day’.
How you start your day has a huge impact on the rest of your day.
In the same way a positive morning routine sets your mind up for success and happiness, what you choose to eat is one of the most important decisions you make for your body.
Get your nutrition right and you’ll feel energised, balanced and satiated.
Get it wrong and you’ll experience a roller coaster of energy and cravings.
So what’s the secret?
Traditionally, a Western breakfast comes in the form of carbs.
Cereal, porridge, toast, jam, orange juice are all carbohydrates.
All carbohydrates are essentially sugar.
When you eat a meal that is predominantly sugar-based (however ‘healthy’ it may have been marketed) your blood glucose (blood sugar) levels rapidly spikes and gives you a huge energy boost.
This rapid spike triggers the release of insulin to bring blood sugar levels back down. Once levels decrease, this naturally leaves your body craving more sugar.
This morning sugar high can lead to a day of erratic energy levels, increased cravings for sugary foods and decreased satiety, meaning you feel hungrier more often.
Not ideal for balanced energy levels and if you’re trying to lose weight life is going to get very difficult.
So what’s the alternative?
Starting your day with protein & fat.
Protein takes far longer to digest, so releases energy and increases your blood sugar in a much more sustained way. You are less likely to experience that sugar high and rollercoaster of energy.
Protein is also highly satiating so will keep you fuller for longer.
Combining protein with healthy fats further slows the release of sugar into the blood stream and can also provide some vital additional nutrients. This will set you up for balanced energy and keep you full throughout the day.
Want to give it a try? Here’s a few classic breakfasts for you to try (I’ve tried to stick with traditional options where possible):
Eggs - (I like boiled for super easy breakfasts and snacks) - eggs are a great source of fat and protein (don’t forget to include the yolks which contain the majority of the nutrients and the fat).
Smoked salmon or mackerel - perhaps not your average weekday breakfast, but these fish are high in fat and protein.
Full fat Greek yoghurt (with optional protein powder) - greek yoghurt is particularly high in protein and fat (just watch out for fat-free options as the carbohydrates in these will soar as the fat is replaced with sugar).
Steak and eggs - a traditional body builder breakfast (appreciate this is not entirely convenient when looking after a baby).
Meat and avocado - again a piece of chicken might not be top of your breakfast list but it gives you an idea.
Bacon - contains fat and protein.
Protein shake with protein powder, peanut butter - this is a great option on the go, just be mindful that drinking your calories won’t keep you quite as full.
Try experimenting for yourself and be really mindful of how your food makes you feel for the rest of the day.
How is your energy?
How is your hunger?
Are you experiencing cravings?
If you’re trying to improve your nutrition take it step by step.
Small consistent changes for the win.
Start with breakfast, consolidate good habits then, when you’re ready, you can continue to build on those habits.
We provide goal specific nutritional advice to all our in-person and online, personal training clients. Get in touch for details of how we can help you.