Breakfast Breakfast is renowned for the being the most important meal of the day – although there have been studies to both support and contradict this age old saying, if you have a long day ahead of you, and you’re regularly active – you should consider the way in which your breakfast will impact you.





The breakfast isle in your local supermarket has been very cleverly marketed! Society tells us that breakfast foods should consist of mostly carbohydrates and sugar! (Society spent years telling us that a traditional cooked breakfast is a cholesterol raising, belt busting mistake!) However, if you look at most cereals – they are loaded with sugar and contain very little protein, the macro nutrient which is vital for weight loss and in supporting your training programme. Start checking the nutritional labels – 5g sugar is approximately 1 teaspoon and the recommend daily allowance for an adult is no more than 6 teaspoons per day. Some cereals have half of this in one bowlful!


If you tend to opt for something plain such as yoghurt or porridge oats, try adding some extra nutrients to give your breakfast a boost! A tablespoon of mixed seeds, chia seeds or ground flaxseeds add healthy fats and essential B Vitamins or immune boosting zinc. Or you could add a handful of fresh or frozen antioxidant rich berries. A liberal dusting of ground cinnamon is great for all round health and it may also help to curb sugar cravings mid – morning!


Ever heard of the expression breakfast like a King? Well there may be some benefit to this! Most people tend to skip breakfast or stick to a slice of toast or even a ‘breakfast biscuit’, they then have a ‘dieters’ lunch of a sandwich or a very unfulfilling salad and go home to have a large evening meal because the body is crying out to be fed! Help balance your blood sugar and energy levels throughout the day by spreading your energy intake evenly, this will reduce your portions and prevent those late night cravings. Make your breakfast, lunch and dinner roughly the same size in terms of caloric provision.


OK, so you might not be ready to break your fast with a big plate of steak but in the countries where people are healthiest and live the longest – they eat whole, unprocessed foods for breakfast – in Japan they eat fish and in the Mediterranean they eat plenty of fresh fruit, vegetables and whole grains. Now that you know it’s OK to stock up at breakfast – don’t be afraid to add a big handful of salad leaves to the side of your veggie packed omelet! Or top your scrambled eggs with a healthy portion of avocado or smoked salmon. Eat what you need to eat to be on the best form you can be that day. Eat what you need to eat to fuel your body effectively, not what the supermarket tells you to eat!

Confused? Contact Sarah, your Nutritional Therapist, to book in for a free 15 minute consultation to discuss your dietary needs.