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7 ways to supercharge your workday breakfast

Posted on 08 January 2021

“All happiness depends on a leisurely breakfast” - John Gunther

We’re often told that breakfast is the most important meal of the day. But on a busy workday morning, sometimes there’s no time for a balanced breakfast, leaving us more likely to reach for an unhealthy snack by mid-morning. Check out our tips to make breakfast healthier, whilst still being quick and easy to put together.

1. Water

Being well hydrated is essential for many bodily functions including digestion, oxygen circulation, and kidney and brain function. So start your day off with a big glass of water and take a water bottle with you to work. We should aim to drink about 1.2 litres or 6-8 glasses of water every day.

2. Porridge oats

Healthy and filling, porridge is the ultimate power breakfast. But if you haven’t got time to stir over a hot stove, porridge sachets are the answer. They take just a couple of minutes in the microwave and you can add banana, berries, nuts, or dried fruit for a flavour boost.

3. Smoothie / fruit juice

An easy way to get in one of your five a day before you’ve even left the house. Smoothie brands now offer innovative flavours which gives you a chance to try more unusual ingredients – guava, spirulina and chia seeds, anyone? The small cartons designed for lunchboxes are handy if you need to have breakfast on the go.

4. Overnight oats

Get ahead by prepping these the night before. You can tweak the recipe to suit your personal preference and get creative with toppings like fruit, nuts, honey, yoghurt… whatever you fancy. Oats are a high-fibre carbohydrate which will stabilise blood sugar levels throughout the day.

5. Toast

With 99.8% of British households buying bread, it’s no surprise that toast is such a popular breakfast option. But choose wisely to get the maximum benefit from your breakfast.

Toasted white bread spread with jam or spreads like Nutella is full of refined sugar which gives a quick energy boost but leaves you feeling tired and hungry. Instead, you could try bread types such as wholegrain, rye, soda or sourdough as they are a great source of fibre. Choose savoury toppings like butter, Marmite or nut butter.

6. Eggs

Quick, versatile and delicious! Whether you have them boiled, poached, scrambled or fried, eggs are high in protein and nutrients and keep you full right through to lunchtime. If you have a little extra time, you can serve them on toast paired with veg like spinach, avocado or tomatoes.

7. Cereal

Cereals are often high in sugar so check the front of pack labelling for those with a green or amber traffic light for sugar. Cereals are fortified with vitamins and minerals such as iron and the B group so there is an added benefit there. You could try teaming them with chopped fruit nuts and seeds to make a more nutritious breakfast.

On busy mornings, get your day off to a great start with these healthy breakfast ideas.

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