What to eat out: The breakfast edition

We all know that breakfast is the best/yummiest/most important meal of the day. Having a good breakfast sets us up for the day, and will help you feel less hungry later and risk overeating at your next meal. Whether it is at home or eating out, we should always opt for a healthy option. I know, we don’t all have breakfast at a café everyday, but if you happen to find yourself down at the local, here are some tips on finding the best option for your health.

Having a breakfast that is rich in low-GI carbohydrates and protein packed is a great way to start the day. It’s important to balance your carbs and protein – as it will help keep you full until lunch. For example, having toast with vegemite, whilst delicious, isn’t providing you with a serve of protein. This can mean you may find yourself needing a mid-morning snack. Having toast with ricotta or a poached egg will give you a protein boost to tide you over.

It’s easy to over-indulge when you eat out of the house, as you sometimes don’t know exactly what is in the food. Don’t be afraid to modify your meal – asking for extra spinach or no sauce is perfectly fine! These days, ‘healthy’ cafes are a-plenty. Meaning that having the option for a healthy breakfast is all too easy, but we have to be careful with the popular healthy foods as well.

So what are the main ingredients we see on the menu that are a good choice?

Oats – overnight oats topped with yoghurt, fresh fruit and nuts/seeds. Having the oats with fruit will fill you up until lunchtime – without making you feel too ‘heavy’ as some foods can.

Eggs – poached, scrambled or in an omelette, eggs are an excellent breakfast choice. Served on wholegrain toast with spinach, mushrooms and tomatoes is a great start to the day.

Fruit – fresh fruit over yoghurt or granola or in a smoothie is a good, healthy breakfast choice. Remember with smoothies: it is easy to over do the fruit consumption, so limit fruit during the day!

Bread – spread with avocado or low-fat ricotta and topped with extra veggies is perfect! This will provide you with healthy carbohydrates, fats and protein that will keep you full! Always go for the wholegrain option when available, rather than white.

Remember you can alter your breakfast to suit you – asking for no butter on your toast or extra mushrooms or avocado on the side can help you to make conscious, healthy choices. The key factors of a healthy breakfast are complex carbohydrates, protein and healthy fats. Together, they will keep you fuller, for longer.

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