Staring at someone’s ridiculously healthy breakfast on Instagram is something of a past time for some of us.
But before you can utter #breakfastgoals, you find yourself chewing down on a piece of dry toast as you dash out the door or revert back to your bog-standard high-in-sugar, low-in-goodness cereal.
So when you’re stuck in a food rut, how do you make breakfast healthier?
“Small changes to your breakfast habits can make all the difference when it comes to maintaining a healthy, thriving body and reaching your weight loss goals,” said a spokesperson for bespoke fitness meal delivery company Fresh Fitness Food.
“Whether you’re making a swap, being more prepared, or making a conscious effort to provide your body with the fuel it needs to smash the day, a few tweaks can go a long way.”
Here are six ways to make sure your breakfast sets you off on the right path every day.
1. Make your own granola
In theory, granola is extremely healthy, but in reality, it’s not always the case. Shop-bought granola, especially the toasted kind, can contain hidden sugars and saturated fats, so it can cause a spike in our blood sugar levels.
Look for the untoasted variety, or better yet, make your own granola at home. Simply mix together rolled oats, buckinis, nuts, seeds, cinnamon, coconut and mix with a little honey and oven-bake until golden.
2. Go full-fat, not low-fat
Low-fat foods must be the healthiest option, right? Not always, according to Fresh Fitness Food.
“Low-fat milks, yoghurts and other dairy products substitute the lack of fat with sugars and artificial sweeteners to replicate the mouthfeel and taste of their fuller fat versions,” the spokesperson explains.
They recommend opting for regular full-fat unsweetened yoghurts and milks, as fat is digested slowly by the body and helps decrease the rate at which we break down carbohydrates.
If natural yoghurt isn’t sweet enough for you, try adding a little fruit or honey.
3. Cram in the protein
A high-protein breakfast helps you stay fuller for longer, helping to cut down on unnecessary snacking and overeating at other meals.
“Eggs are a great source of healthy fats and protein, and can be cooked in a variety of ways, which means your breakfast will never be boring,” they suggest.
If you’re not a fan of eggs, swap for wholegrain carbohydrates such as rolled oats and buckwheat.
4. Eat the whole egg, not just the whites
While egg whites are a low-calorie, low-fat source of protein, much of the nutrition lies in the yolks, which are packed with iron, vitamin B, and vitamin D.
Recent studies have also indicated that the fat in egg yolks doesn’t affect blood cholesterol levels.
5. Eat the fruit, not just the juice
Fruit juices tend to be packed with sugar, so instead of downing a glass of orange juice in the morning, why not eat the fruit itself? Whole fruits will still provide the vitamins and minerals, along with hunger-quenching fibre.
Alternatively, opt for a veggie-based juice with only one serving of fruit.
6. Bypass the breakfast bars
A favourite of those on the go, breakfast bars are seemingly great for grabbing when you’ve not got time to spend eating.
But for all their convenience, they’re not the best option, as they’re full of sugar and often leave you feeling hungry, unsatisfied and you end up eating more than one.
If time isn’t on your side in the mornings, prep your brekky the night before. Cut up fruit and leave it in the fridge overnight to eat during your morning commute.
How do you make your breakfast healthy? Share your tips in the Comments box below.