There isn’t much middle ground when it comes to breakfast. You’re either a lover or a hater/not lover (shakes head in disappointed fashion).
Regardless of where you fall, breakfast can also be a time of confusion and/or mindless repetition. As a child I survived on Weetbix with a centimetre layer of milo on top for 2 months straight! It doesn’t get much better then that. Well, actually in terms of nutrition it does but that’s beyond the point.
I’ve also spent a great deal of time deliberately skipping breakfast while following an intermittent fasting protocol. It was an interesting experiment but eating less meals in a day is no longer conducive to my goals. It also meant that I couldn’t get my waffle fix, which isn’t conducive to my happiness.
From speaking with clients over the years I’ve noticed a number of recurring challenges that people face when trying to change their breakfast habits.
A few of the more common barriers include:
“I don’t have enough time to have a ‘healthy’ breakfast!”
This is probably the number one problem for the majority of people. And it’s completely warranted for many. It would be great if we could wake up every morning feeling fresh and energetic, float to the kitchen, have the time and ingredients to cook up a ‘healthy’, delicious breakfast and then have plenty of time to practice mindful eating and enjoyment…
But this isn’t real life for most people. If you’re someone who works early mornings, has a family that needs organising or you place sleep or exercise as a priority, then it’s not surprising that you don’t have time to whip up a healthy, cooked breakfast.
This is where some organisation and planning is needed. One of my favourite sayings is “discipline equals freedom”. Having a little bit of discipline by spending the time to plan out breakfasts on busy days can create a lot more freedom and reduce stress on a busy morning.
One trick I’ve found helpful is preparing breakfasts ahead of time which can be grabbed out of the fridge and eaten, or taken on the move to enjoy when you get a spare 5 minutes.
For example, one of my favourites is this apple crumble recipe. Apple crumble for breakfast? CORRECT. It also packs a tonne of fibre! Add some Greek yoghurt for a protein hit and you’re good to go.
Not one who can stomach solids early in the morning? Why not try this choc coconut chia smoothie to get you started. If you’re an active individual or someone who struggles with protein, a scoop of your favourite protein powder can help boost your daily intake.
While we’re talking about protein…
“I’m struggling to get enough protein at breakfast time”
This is another common issue I have faced with my clients. When I work with a client, along with trying to increase the nutrient density of their diet, one of the more common recommendations is to increase daily protein intake. Protein has a number of benefits including improved muscle health, maintaining energy balance, assisting weight management and improving cardiovascular function. Also remember that protein’s not just for athletes, in fact as we age protein intake becomes increasingly important to help reduce sarcopenia.
More specifically, high protein breakfasts may help to suppress cravings and improve satiety throughout the day (good news for those who typically become ravenous by lunch-time).While it’s relatively simple to add some extra chicken, tuna, legumes etc. to lunch or dinner, breakfast choices tend to be limited.
Dairy products and eggs should be go to sources of protein in the morning as both are considered high quality proteins that provide a full spectrum of amino acids.
This spinach and tomato frittata ticks all of the boxes. Making it at the start of the week or the night before and having portions for most of the week saves time, the eggs provide a high quality source of protein, and it’s easy to add your favourite or leftover vegetables.
A bit over dairy or eggs? You may have also noticed that I mentioned adding protein powders to my smoothies in the previous section. While I always advocate ‘real foods first’, if you’re someone who struggles with getting enough protein or find yourself rushed, protein supplements can be an easy and convenient option. A scoop added to morning oats, smoothies or mixed through yoghurt can be an easy way to add more protein to your diet.
“How do I add vegetables to breakfast?”
Another common question when we start to look at increasing the nutrient density of a diet and trying to up vegetable intake with clients. This may have more to do with western diets standard breakfasts being notoriously poor on the vegetable front. Let’s think about it:
Cereal? Nope
Toast? Nu-uh
Coffee? C’mon now.
Weetbix with milo…sadly not.
Is it absolutely necessary to include vegetables at breakfast? No. But the majority of individuals aren’t eating enough vegetables, so adding them wherever we can is an easy way to boost the nutrient density of our diet.
Instead of toast with jam or butter, why not try this eggs on toast with a twist? Or my personal favourite a toasted smoked salmon wrap, or a breakfast toasted sandwich. Gahhh, I’m Homer Simpson drooling thinking about it. We’re also getting some protein and omega 3 fatty acids which the majority of people could do with more of.
Want to take things a step further and put a large dent in your daily vegetable serves while also minimising time? Add vegetables to your smoothies. A handful of baby spinach is a great addition and doesn’t impact taste as much as its ugly step sister, kale.
Even beetroot can be a great addition, especially if paired with chocolate or cocoa flavours while also providing performance benefits for the athletes out there.
These shakes are just examples of what concoctions can be brewed in the kitchen.
Whatever your barriers to a healthy, nutrient dense breakfast may be, there are always ways to work around it. Ask yourself what can I do to improve the nutrient density of my diet?
Believe me when I say that starting the day with small wins tends to lead to momentum which carries on through the day. If you’re not happy with your current routine, then it’s time to seek change.
References
Hoertel HA, Will MJ, Leidy HJ. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutrition journal. 2014 Aug 6;13(1):1.
Leidy HJ. Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Missouri medicine. 2013 Dec;111(1):54-8.
Pencharz, P.B.; Elango, R.; Wolfe, R.R. Recent developments in understanding protein needs—How much and what kind should we eat? Physiol. Nutr. Metab. 2016, 41, 577–580
Murphy M, Eliot K, Heuertz RM, Weiss E. Whole beetroot consumption acutely improves running performance. Journal of the Academy of Nutrition and Dietetics. 2012 Apr 30;112(4):548-52.
