Let's do breakfast

BY JACQUIE DALE

Last updated 10:54 12/03/2010

I've invited Jacquie Dale to give you all an expert's view on weight loss once a week.

start the day I've just been reading Rachel's last blog about breakfast. I totally agree on the whole breakfast theory too, we have a window of opportunity, within an hour of waking to stoke our body with nutrients. That's why it's called breakfast, (to break the fast).

A body that is starving will prepare itself to store body-fat more easily. (I'll elaborate on starvation-syndrome in my next blog). One of our weapons against future weight-gain is definitely breakfast and regular eating patterns.

A very recent study in Sweden involving more than 4000 people proved that irregular eaters had a much higher risk of obesity, high blood pressure and metabolic syndrome. The take home message from this study is clear, people who eat breakfast, lunch and dinner at regular times are less likely to have a wider waist.

We can kid ourselves that all we need is the double shot coffee when we wake up, but a coffee does little to provide the fibre, carbohydrate and protein that is required to get us up, showered and out the door before 9am.

Starving by mid morning we are then easily distracted by a muffin or savoury which is totally devoid of important minerals, vitamins, protein and healthy fats that we need.

Not Hungry?

It's a common complaint. We get into the habit of not eating breakfast and our body simply stops getting hungry. Keep a food diary to check whether you are eating most of your daily calories at night. If you lighten up dinner and supper you'll have a healthier appetite in the morning. Besides, we shouldn't be going to bed on a full stomach. A smoothie might be a good option if you simply cannot stomach food.

What constitutes a good breakfast?

We need complex carbohydrates, protein, fibre, vitamins and minerals and healthy fats. Choose cereals that have at least 5 grams of fibre per serve and are low sugar. Good complex carbohydrate choices are oats, bran-based cereals, weet-bix, whole grain bread, fruit toast and English muffins. Use low fat milk, yoghurt, cheese, eggs, peanut butter or lean meats and fish to add protein. Don't forget to add fruit onto your cereal or vegetables (tomatoes, spinach etc) to your toast to round it off.

Too busy?

Be wary of all those high sugar ready-to-go breakfasts. Many are very high in sugar and not well balanced in nutrient ratios. Ditto to all of those fast food breakfasts, better to save your money and eat at home or the office. You wouldn't drive the car to work with an empty tank and your body is no different. Plan your breakfast the night before so that you can leave the house all fuelled up, ready to start the day. If work is a short drive away, keep a supply of healthy breakfast food at work. This is a good idea if you go to the gym before work.

Be a role model like Rachel

How can we teach our children to eat breakfast if they are watching us skip it? It may take some of effort, like getting up earlier and setting the table, but breakfast time is the ideal time to get important nutrients into kids. Sitting down and eating with your children in the morning sets a positive example and reinforces a healthy habit.

Good fats

For those of you who gravitate towards fruit and cereal, you may have a difficult time meeting your essential fat needs. Including nutritional supplements like omega 3 oils will help make up the deficit.

Let's do breakfast

Believe it or not, having a balanced breakfast can help stabilise your hunger and energy levels all throughout the day. Try including more low fat protein with breakfast so that you are not consuming a meal that is 90% carbohydrate. Eggs on wholegrain toast, peanut butter on toast, whey protein and fruit, oats and milk. Whatever you do, think low GI, high fibre and get some protein and calcium into the meal as well.

Want to give your breakfast a boost? Add a little whey protein to your morning, whey protein helps balance out your breakfast and nourishes you from the inside out. Watch out for those serving sizes too. Some so-called healthy mueslis add up to more than 500 calories per cup.

Jacquie Dale is on Twitter and Facebook

Rachel Goodchild is on Twitter

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