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| Breakfast Makeovers |
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| Longer working hours and busy lifestyles have meant that less people are having breakfast at home, choosing instead to grab something quick on the go. Convenience breakfast foods such as muffins are high in fat and sugar – a combination that won’t keep the hunger pangs at bay until lunchtime. |
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| If you don’t normally eat breakfast before your leave the house, try this: | | | | |  | Get up a bit earlier, just ten minutes will do. Give yourself sufficient time to grab your cereal bowl, throw in a little vitamin enriched carbohydrate rich cereal and drown it with protein and calcium rich, low fat milk. |
| | Or try eating less in the evening so that you are hungry and want to eat in the morning. |
| | Start slowly and build up your breakfast as your body gets used to eating and enjoying food first thing. |
| | If you can’t face eating, at least drink a small glass of fruit juice or a smoothie. |
| | If you do normally eat breakfast, see if you can make some small changes to make it a healthier meal. |
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| Change from this breakfast… | To this breakfast… | | No breakfast | Some breakfast!
Any breakfast from the ideas on the site, or even just a piece of fruit or glass of smoothie | | Two slices of white bread toast, spread with butter, jam or marmalade | Two slices of wholegrain or granary toast, spread with protein-rich peanut butter or cottage cheese | | Bowl of cereal (such as Cornflakes or Weetabix) topped with sugar, served with full fat milk | Weigh out 30g of your usual cereal and eat it with some fresh fruit (such as a sliced banana)and low fat fortified milk, with one dessertspoon of wheat germ or bran or a high fibre breakfast cereal. | | Fried egg with two rashers of fried bacon and 2 sausages and white toast | Scrambled, boiled or poached egg with wholegrain toast and some grilled tomatoes or baked beans |
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| Some suggestions to give your breakfast a nutrition makeover: |
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| Enrich your porridge up by topping it with chopped almonds and manuka honey. |
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| Instead of bacon and sausage, try a cooked alternative of scrambled egg on wholegrain toast with some baked beans. |
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| Swap white toast and jam for wholegrain, granary or rye bread, toasted. Top with chopped banana and sunflower seeds for a fibre packed start to the day. |
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| Instead of a fat-laden croissant, try a filling whole-wheat bagel, toasted, and spread with almond butter or low fat cream cheese. Wash it down with some antioxidant-rich pomegranate juice. |
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| Sprinkle a mix of linseed, sunflower seeds, pumpkin seeds and sesame seeds on your breakfast cereal to add crunch and texture, as well as boosting your intake of essential fatty acids. |
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| For a more filling drink than a glass of OJ, blend together some berries (keep frozen berries in the freezer for convenience), plain yoghurt and a drizzle of Manuka honey for a delicious breakfast smoothie. |
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| Have a big bowl of chopped fruit topped with Greek yoghurt, a drizzle of honey and some chopped mixed nuts. |
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