Healthy breakfast components
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
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
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.