Options for a healthy breakfast

Eating a good meal first thing helps to rev up your metabolism

There’s a good reason that breakfast is considered the most important meal of the day. As we saw last week, eating a good meal first thing helps to rev up your metabolism, keep your weight in check and sets your energy levels for the whole day. Here are a few healthy options:


What: Porridge oats.

Why: Oats contain slow-release carbohydrates which help to keep your blood sugar levels stable and keep you fuller and energised for longer. Add your own fresh or dried fruits to porridge to boost sweetness, vitamins and mineral intake.

Fat burner

What: Egg-white omelette with grilled vegetables.

Why: Egg whites are low in calories but high in protein. Therefore, this breakfast will have little effect on your blood glucose levels and help keep hunger at bay. You could also add in an egg-yolk or two for some healthy fats. Vegetables are also low in calories but high in fibre, vitamins and minerals, resulting in a breakfast that is nutrient rich but at the same time low fat.


What: Fresh fruit salad topped with seeds and Greek yoghurt.

Why: Fruits and seeds are packed with detoxifying vitamins and minerals and also contain high levels of fibre that help us to maintain a healthy gut and keep our bowels working smoothly. Additionally, colourful fruits contain antioxidants which protect body cells from free radical damage. Top it off with some Greek yoghurt for a delicious burst of protein, energy, calcium and vitamins.

Muscle builder

What: Scrambled eggs or beans on wholegrain toast.

Why: Eggs and beans contain a wealth of vitamins and minerals such as zinc, vitamin E, and iron that are all essential for a healthy brain and are thought to improve thinking power and possibly memory. They also contain high levels of protein which will keep your muscles fuelled throughout the day and prevent breakdown. Additionally, wholegrain toast contains plenty of B vitamins that help to release energy slowly from food, keeping you mentally alert and ready to go all day long.


What: Homemade fruit smoothie.

Why: Making time for breakfast can be difficult; however, grabbing an often sugar-laden cereal bar on your way out the door won’t get your day off to a good start and will likely result in a mid-morning energy crash. Pre-make a batch of homemade smoothies, pop in the freezer and defrost the night before. Oatcakes and fresh fruits are also perfect on-the-go foods – ready to eat and easy to carry.