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Healthy breakfast components

Healthy breakfast components
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For most people, healthy breakfast ideas start with three components: a serving of a whole-grain carbohydrate, a serving of a dairy or high-calcium food and a serving of fruit. Together, that’s roughly 1200 kilojoules. A high-protein serving (like meat or an egg) is fine as long as it doesn’t add too much fat or kilojoules. These healthy breakfast ideas combine all three components:

  • a bowl of high-fibre, multigrain cereal, lots of strawberries, and low-fat milk
  • a granola bar, an apple, and low-fat milk
  • non-fat yoghurt, fresh blueberries, and a slice of wholemeal toast with fruit spread
  • a mini wholemeal bagel, spread lightly with cream cheese and jam, a peach and a cup of yoghurt
  • scrambled egg on a wholemeal roll, with fresh fruit salad and a cup of low-fat milk
  • a low-fat muffin, a slice of rockmelon, and a cup of coffee made with skim milk.

Aim for at least 5 grams of fibre

Aim for at least 5 grams of fibre
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Without a good start on your daily fibre intake, you’ll never reach the recommended amount (25-30 grams per day). You can get those five grams in just a few bites with a large raw apple, 1/2 cup of a high-fibre cereal, 1/2 cup of blackberries, or two slices of dark, whole-grain rye bread. Fibre is quite filling with no extra cost in kilojoules.

Top your cereal with soy milk

Top your cereal with soy milk
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Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it’s fortified with calcium, otherwise you’re missing a great opportunity to get some bone-building calcium.

Don’t miss these foods you think are dairy-free, but aren’t.

Sip green tea with breakfast

Sip green tea with breakfast
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One of the most beneficial healthy breakfast ideas involves swapping out your morning cup of coffee in favour of green tea. In addition to its heart-protective benefits, green tea may also have some weight-loss benefits, with one study finding it appears to raise the rate at which you burn kilojoules and speed the rate at which your body uses fat.

Discover the different types of tea here.

Drink 3 cups of unsweetened orange juice every morning

Drink 3 cups of unsweetened orange juice every morning
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The vitamin C in OJ not only boosts your immunity, but also improves your cholesterol levels. One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or ‘good’ cholesterol, by 21 per cent. If three cups is too much for you, substitute for a couple of oranges. For the best results, make your juice calcium-fortified.

Eat a bowl of sliced strawberries three times a week

Eat a bowl of sliced strawberries three times a week
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Loaded with vitamin C, strawberries have numerous health benefits, one of them being protection for your eyes. One study of 247 women found that those taking vitamin C supplements were 75 per cent less likely to get cataracts than those who didn’t take it. It’s better, though, to get your vitamin C from food.

Other health benefits of berries: they’re rich in a wide variety of antioxidants, low in kilojoules, and even have a low glycaemic index (shown to better maintain healthy blood sugar levels.)

Find out which are the best foods for your heart.

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A bowlful of high-fibre cereal

A bowlful of high-fibre cereal
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With 10 grams of fibre, All-Bran cereals put you well on your way to the 25-30 grams of fibre you should be eating every day. Studies find that people who regularly start their day with a bowl of cold cereal get more fibre and calcium, but less fat, than those who breakfast on other foods. Another study found that people who ate two bowlfuls of high-fibre cereal every day spontaneously cut the amount of fat they ate by 10 per cent.

Eat organic eggs

Eat organic eggs
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They’re quite a bit more expensive than non-organic eggs but are higher in all-important omega-3 fatty acids, shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation), says integrative physician, Dr Fred Pescatore.

Don’t miss these mistakes you might be making with eggs.

Shop for vegetarian alternatives

Shop for vegetarian alternatives
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Soy bacon and sausage, lentil burgers and soy crumbles make great sources of protein for breakfast without the saturated fat of their meat originals.

Eat half a grapefruit twice a week

Eat half a grapefruit twice a week
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Grapefruits are loaded with folate, found to significantly reduce the risk of stroke. However, be cautious if you’re taking regular medications. Grapefruit and its juice can interact with medications that are processed through the liver. Check with your doctor about any possible interactions between grapefruit and any medications you’re taking.

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