Breakfast on the go
Even though breakfast can be the simplest meal of the day, it can also be one of the hardest to get right. Getting into the habit of making breakfast can come with its challenges and can often be dismissed entirely, due to a lack of time or effort. Never-the-less, there’s always a solution to our breakfast woes.
Dietitian Dave Shaw provides some on-the-go breakfast options.
We’ve all heard the saying that breakfast is the most important meal of the day and there’s a lot of truth to that. It fuels our brains throughout the morning, keeps us feeling satisfied and provides us with nutrients. Despite this, many of us still struggle with this first meal of the day. Whether it’s due to a busy schedule - getting ourselves or our family ready for the day, that leaves us little time to eat, there’s always a solution to ensure you get what you need to help kick-start your day.
Here are some breakfast tips for those of us on-the-go.
Relax into breakfast
Breakfast can be consumed at any time of the morning. Don’t feel pressured to eat something first thing in the morning if you can’t stomach it. For some, it’s best to wait until they’re hungry and can sit down to enjoy their breakfast. If this sounds like you, this may mean your morning tea now becomes your breakfast instead. Just aim for the first thing you eat to be balanced and nutritious.
Make preparation a priority
Eating breakfast often means having the right types of food available at home. If you’re looking for a quick breakfast, consider scrambling a few eggs or throwing some unsweetened muesli, yoghurt and berries into a bowl. Both can made and eaten within less than 10 minutes and with minimal mess! If that’s not fast enough, try making a bircher muesli the night before and leave it to soak in the fridge overnight. If you don’t have time to eat at home, pack some in a container and take it to work.
Having a blended breakfast is often a crowd favourite. They’re quick, easy and with some smoothie making gadgets, even the hassle of transferring your smoothie to another bottle is gone. You may find smoothies an easy way to boost your intake of fruit and vegetables. There’s limitless recipes online to pick from. Aim to get a good source of protein, such as milk or unsweetened yoghurt, some fibre such as oats, and try not to overdo the fruit to help keep the sugar content low.
Think beyond your typical ‘breakfast foods’
You can eat anything at breakfast. You can have Spanish eggs, a breakfast burrito, salmon or vegetable frittatas, leftovers from last night’s dinner, egg muffins, chia breakfast pudding, avocado and ricotta on toast, or homemade granola bars – the options are endless. Some may require a little planning and preparation the night before, but it’s worth it when breakfast sounds that good!
Bake up a storm and put it in the freezer for a time in need
Egg frittatas or wholemeal muffins, berry or fruit muffins, oatmeal slice or other similar breakfast-like foods can be kept frozen for weeks. You can grab it as you walk out the door and by the time you get to work it should be thawed. If not, put it in the microwave to enjoy a warm breakfast for foods like wholemeal muffins. Perfect.
There you have it. Making breakfast can be quick and stress free. With a little planning and preparation, it’s easy to start each day with a nutritious meal. Even if you prefer to eat out, most cafes or food outlets should be able to cater to your needs.
Article written by Dave Shaw, Dietitian