A healthy breakfast will get you ready for the long day ahead
Breakfast is the most important meal of the day, so the saying goes, yet despite this more than half of the UK admite to regularly skipping it.
The study from Lactofree, which polled over 5,000 people, reveals that Brits are just not enjoying the breakfast experience and would rather skip it all together to limit their daily food intake.
More than one in ten felt that eating breakfast stimulated their appetite, leading to snacking mid-morning.
Busy lives also play a part with 68% site of those polled siting time as the main reason they skip breakfast.
Not being able to stomach breakfast is also a big factor, also monitoring their intake of diary also limited their options for the morning meal.
Lucy Jones, nutritionist and Channel 4’s The Food Hospital comments:
“Dairy is an essential part of maintaining a balanced diet, so if you find you need to avoid it due to feeling bloated or uncomfortable, then you could be one of the 15% of the country who are lactose intolerant. If you are, it doesn’t mean that you have to change the way you eat. Lactofree is one example of how you can still enjoy the taste and nutritional benefits of dairy, without lactose.”
“Here are some tips to ensure that you are getting the most out of breakfast:
1. “Aim for variety. Pouring out the same cereal day after day limits the nutrients you can obtain from your breakfast. Aim to have 7 different breakfasts each week using oats, seeded breads, cereals, eggs, yoghurts, cream cheese, homemade milk smoothies, nuts, seeds and even oily fish with lots of interesting fruits”
2. “Make sure your breakfast is balanced. In each meal include protein, starchy carbohydrates, dairy, fruits and vegetables. For instance, if you are having toast, make it wholegrain or seeded, top it with a protein source like cream cheese or an egg and have a fruit juice and skinny latte on the side.”
3. “Don't write it off. Everyone has bad days where there's no time for breakfast but there are options when you're out and about. A yogurt, a piece of fruit and some breakfast biscuits still make for a balanced breakfast and can be eaten on the run.”
4. “Don’t avoid dairy. Dairy is a fantastic source of high quality protein, calcium, vitamin B12, phosphorus, magnesium and potassium. This means that, as well as being great for bones, dairy helps to maintain a healthy blood pressure and weight. Breakfast is one meal where dairy plays a leading role, setting you up for the day.”
5. “Aim for high fibre. Fibre helps to keep you fuller for longer, stabilises blood glucose levels and is beneficial for bowel health. Research has linked a high fibre intake with a lower risk of bowel cancer. Swap to wholegrain or seeded bread rather than white, have oats or wholegrain cereals with milk or yogurt and chuck in some fruit, nuts and seeds for added fibre power.”
6. “Keep yourself hydrated. After a long nights sleep, it's important to re-hydrate. Just 1-2% dehydration can really affect physical and mental performance. Water, tea, coffee, milk, juices and smoothies all count....but so do the calories so watch out! Drinking milk is a great option for breakfast because not only is it filling, but it is also an excellent hydrator due to its electrolyte content.”
Tagged in Healthy eating breakfast