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Creating a Nutrient Rich Breakfast



You’ve heard it before: breakfast is the most important meal, helping to kick start your metabolism, stabilize blood sugar levels and reduces the chance of making poor food choices throughout the rest of the day. But with our demanding lives we often find ourselves scratching our heads to think of quick and healthy foods to eat.

Here are some simple steps:

Eat Veggies

Current guidelines suggest five servings of vegetables everyday so it makes sense to include them in A.M to ensure you reach your daily amount.

Not only are they packed with fiber to aid digestion, they have vitamins and minerals to keep you healthy and prevent illness and disease. Try a veggie omelette or fritatta, sautéed mushrooms with sourdough toast, or add some spinach leaves or kale to your morning smoothie.

Pump up the protein

Protein provides amino acids (our bodies building blocks), especially important for brainpower, concentration and mental focus. What’s more, it has satiating power, meaning you’ll be fuller for longer.

Classic protein starters include eggs, natural yogurt (with muesli, seasonal fresh fruit, nuts and seeds) and nut butters, which are perfectly paired with smoothies, oats or wholegrain toast.


Including calcium rich dairy products at breakfast is important as calcium is not only needed to keep our skeleton strong, but required to help muscles contract.

Breakfast is an easy meal to get in your calcium requirements – one glass of milk (whole, lite or skim) will give you approximately a 1/3 of your recommended daily intake. Other dairy calcium-rich options include yogurt and cheese.

Don’t do dairy? Non-dairy options include calcium-fortified almond and soy milks for a smoothie alternative.


Carbs are the body’s preferred source of energy so including them at every meal is key. High fiber, low GI options have a gentler effect on blood sugar levels and provide sustained longer lasting energy.

Swap white bread for  wholegrain or sourdough options and sugar-filled cereals for oatmeal or natural muesli and watch your energy levels soar.

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