At the end of this month I will embark on a breakfast tour with a corporate health company and it got me thinking … what do Australians class as a healthy breakfast?
You know how your mother used to say breakfast is the most important meal?
Well, she was right! Most of us were brought up hearing about the importance of a good breakfast, and if we wanted to be big and strong we needed a hearty breakfast every morning.
Most Australians use the phrase “hearty breakfast” to describe what they believe is a healthy first meal. Let’s take a look at a typical hearty breakfast consisting of 2 eggs, 2 rashers of bacon, 2 tablespoons of butter, 2 tablespoons of strawberry jam, 2 of slices toast and 500ml of frozen orange juice. Here is its nutritional profile:
Total calories 1511 (4834 kilojoules)
Total fat 116g
Saturated fat 34g
Calories from fat 69%
Cholesterol 546mg
Carbohydrate 78g
Dietary fibre 3g
Protein 43g
The mainstream notion of what constitutes a healthy breakfast is skewed. One of our clients who have just been though the ‘12 week Life Transformation Program’ who describes herself mostly now vegan commented on how much energy she now has. She thinks of me as a dynamo and said she could never have hoped to keep up with me in training even though she is half my age. She thought there was no way she could ever do high-intensity exercise - she now outdoes any of her male counterparts. Previously, she always felt sluggish first thing in the morning and had no motivation at all.
Skipping breakfast: a losing proposition
Even though breakfast is considered by most nutritionists to be the most important meal of the day, four out of ten Australians skip it. Some believe it will help with weight loss; however research indicates that skipping meals - especially breakfast – can actually make weight control more difficult. Several studies suggest we tend to accumulate more body fat when eating fewer large meals than when eating the same number of calories in frequent smaller meals. Additionally, eating first thing in the morning may help stabilize blood sugar levels which in turn regulate appetite and energy.
When skipping breakfast, the body runs lower on resources, making one more likely to be tired and less productive. One is also more likely to snack on high-calorie snacks to ward off hunger and make unhealthy choices at lunch, such as eating a larger than normal meal, thereby defeating the purpose of skipping breakfast.
People who eat a nutritious breakfast are more likely to maintain balanced weight, be more productive, and make healthier food choices throughout the day. That’s because skipping breakfast keeps your body in starvation mode, while eating a good meal gives your metabolism a boost. If your last meal is at 7 p.m. and you don’t eat again until noon, you have been fasting for 17 hours.
Not eating for this extended period of time can cause your metabolism to slow down. If the goal is to lose weight, one must keep the metabolism fast to burn fat.
What makes a healthy breakfast?
A healthy breakfast should contain carbohydrate, fibre, some protein - mainly plant, and only a small amount of fat, comprising about 25% of daily nutrient requirements. Whole grains, vegetables, leafy greens, and fruits fit the bill perfectly.
At Transformation, we stress the importance of a healthy breakfast to keep all of our clients mentally alert. We like to start them with 5 grains or buckwheat cereal - this will be in their plan for the first 3 weeks. It is also very important they all start the day with chlorophyll (25mls) followed by a green smoothie with kale or other leafy greens and Juice Plus. Mid-morning brings a second breakfast: ‘green juice’ packed with dark leafy greens, cucumber, celery, apple, and lemon. This keeps our clients energetic and productive and easily carries them until lunch at 1p.m. This breakfast provides a minimum of 18 grams of protein, nearly half the daily requirement for calcium, plenty of fibre and very little fat.
Children also need a good breakfast
While eating breakfast is important for all ages, breakfast is especially important for children and teens. According to the Australian Dietetic Association, children who eat breakfast are more likely to behave better, concentrate, solve problems and have improved hand-eye coordination. They are also more likely to be alert and creative and less likely to miss school. Studies show that kids who skip breakfast are tardy and absent from school more often than children who eat breakfast on a regular basis.
Steer clear of sugary cereals, syrups, pastries and white breads which are digested quickly and will leave the body hungry and tired in a couple of hours. Whole fresh fruit is a healthier alternative to fruit juices which contain mostly sugar. Carbohydrates, protein and fibre satisfy hunger and keep one feeling satisfied until lunchtime. Green leafy vegetables such as spinach also provide a substantial amount of important micronutrients.
Here are a few of the positive results one can expect from eating a low fat, produce-rich breakfast:
Mental clarity: A healthy breakfast refuels the body and provides better concentration and higher productivity throughout the day. Researchers believe this is due to replenishing glucose, the brain’s main energy source.
Weight control: Researchers suggest that eating breakfast may reduce hunger later in the day and that it may cause eaters to choose less-dense foods at later meals. Studies have shown that people who eat breakfast every day are a third less likely to be obese compared to those who skip the meal.
Strength and endurance: People who eat breakfast have higher energy levels, allowing them to engage in more physical activity than people who don’t eat breakfast.
A sample Living Light breakfast
This powerful, nutrient-dense juice is especially valuable as part of a weight-loss program. It provides 200mg of calcium per serving (as much as 2/3 cup/160ml of milk), 9 grams of protein and less than 1 gram of fat. In fact, the calcium present in kale is twice as bio-available to the body as that in cow’s milk. Juice all ingredients and serve immediately.
1 bunch kale, including stems or about 220g or 1/2 head romaine lettuce
1 cucumber, quartered lengthwise
1 apple
4 stalks celery
1 lemon, peeled
So to all those mums who nagged us, we say thanks - and yes, you were right!
For more healthy breakfast ideas make a booking with the team at Transformation.
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