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Brekkie super foods

We all know that we should never skip the most important meal of the day, but did you know just how important it is to eat the right foods to set up your healthy eating pattern for the rest of your day? Learn how to get even more nutritional bang for your buck with these great breakfast foods. From berries to bananas, this is what you should be eating!

Omelet

Kilojoules, additives, preservatives — trying to understand the nutritional information on the back of some food products makes you feel like you need a food science degree. Seeing through the marketing jargon and working out exactly which foods are best for you can be difficult, so we’ve compiled a list of the best brekkie ingredients for your health and well-being. Stock the fridge with these nutritional powerhouses and enjoy a great start to your day!

Eggs

Eggs are high in protein and boast vitamin D and antioxidants. They’re also believed to benefit your eyes, hair and nails. While an average egg contains around 5 grams of fat, only a small proportion of this is saturated fat. Eggs help to keep you feeling fuller for longer, minimising the likelihood of snacking on sugary treats come 10 a.m. Look for free-range eggs and poach them in water and white vinegar with spinach or mushrooms served on the side.

Spinach

Green leafy vegetables always get the thumbs-up from nutritionists, so you can count on spinach for giving you plenty of health benefits. Fibre will help your digestion and flush out your body in the morning, while your system will also benefit from plenty of antioxidants. Vitamin C will look after your immune system while lutein and zeaxanthin will benefit your eyes.

Mushrooms

These little guys are a great source of protein, vitamin D, calcium and iron. They’re packed with vitamins and minerals and also offer the body fibre, which is great first thing in the morning. Cook up some mushrooms to enjoy on the side of your breakfast — your immune system will thank you for it!

Berries

It’s no secret that these gorgeous looking treats are also great for your health! Strawberries, for example, are full of vitamin C, calcium and potassium, while cranberries are particularly good for women due to their benefits for urinary tract health. Blueberries are extremely rich in antioxidants while raspberries offer plenty of fibre.

Bananas

The ideal fruit to enjoy on the run, bananas are perfectly packaged by nature. They’re high in potassium, vitamin C and fibre, meaning a great immunity-boosting breakfast that will keep you regular. Mash up a banana and serve it on a piece of sourdough toast with honey, or throw slices into low-fat natural yoghurt.

Honey

Honey is a great natural alternative to sugar. Drizzle some on your toast, cereal or yoghurt, or pop a spoonful into a blender with low-fat milk, berries and a banana for a delicious breakfast smoothie. Honey is also great for soothing a sore throat come winter.

Nuts and seeds

Sure they can be high in fat, but when enjoyed in moderation, nuts and seeds can be great sprinkled onto natural yoghurt or into a bowl of cereal. Each offers different health benefits; for example, pumpkin seeds offer a high fibre content while brazil nuts are a good source of protein.

Yoghurt

Low-fat natural yoghurt is great by itself, poured over cereal or mixed into a breakfast smoothie. Opt for a style without added sugars or flavouring, and with a low fat content. Also look for a product that says “live cultures” or “active cultures” on the label, as this will offer your body plenty of good bacteria to help boost your immunity. Yoghurt is a good source of protein and calcium, which means it’s great for your bones and teeth.

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