As the saying goes: Eat breakfast like a king, lunch like a queen and dinner like a pauper. Nutritionist and author of The Food Mood Solution, Jack Challem gives his pick of the healthiest breakfasts to kick-start a great working day.
What your mother said is really true - breakfast is the most important meal of the day. Eat the right type of breakfast and you'll have great energy levels. Eat the wrong type of breakfast and your energy levels and ability to concentrate will be up and down. A good breakfast contains quality protein. An unhealthy breakfast is rich in sugars and carbs and is basically dessert at breakfast time.
How it can benefit your daily health - such as concentration?
How it can benefit your daily health - such as concentration?
Eating a quality breakfast benefits health in several ways. It improves energy levels. It improves concentration. It also reduces appetite later in the day, so it's easier to lose and maintain a healthy weight. People who skip breakfast typically overeat later on.
What is the ideal breakfast for a busy trainer: What should they eat and why?
I recommend several quick and healthy breakfasts.
Go to work on an egg: On a Sunday, scramble several eggs. Mix with some with sauteed veggies (onions, bell peppers, mushrooms). Eat some, but store the rest in small containers, refrigerate them, and zap them in a microwave on the next several work days. This high protein, low sugar breakfast should keep your energy levels stable.
An Irish alternative: Cook up a batch of Irish oatmeal on Sunday, divide it and store in small refrigerated containers and zap in the microwave in the morning. Sprinkle with cinnamon and add some raspberries or blueberries for flavour. The slow release oatmeal will help your energy levels stay high and the fruit will add sweetness without sugar but with lots of vitamins.
Go European: Fill your plate with a few slices of meats and cheeses, and add a little fresh fruit on the side. This continental combination is high in protein and nutrients.
Why not monitor your energy levels by trying out these breakfasts instead of toast or cereal? Or consider holding a wellbeing week and use these breakfast menu ideas as a handout to help your employees make healthy choices?
What type of breakfast do trainers swear by - let us know!
