Breakfast Mistakes You're Probably Making
Breakfast is similar to the opening act of a play – it sets the scene for your day and can significantly influence other meal choices. Often however, what are presumed to be healthy selections are quite often mistakes in disguise and could be stalling your weight loss goals. Here are 7 common breakfast blunders (and how to fix them!):
- Granola is healthy, right?
In theory, yes. However store-bought granola’s (especially the toasted kind) often contain hidden sugars and saturated fats. This means that they are both heavy in calories and cause a much unwanted spike in our blood sugar levels. Opt instead for the untoasted variety, or better yet, make your own at home! Simply mix together rolled oats, buckinis, nuts, seeds, cinnamon, coconut and mix with a little honey and oven-bake until golden and delicious!
- Low fat is better than full fat
False! Low fat milks, yoghurts and other dairy products substitute the lack of fat with sugars and artificial sweeteners to replicate the mouthfeel and taste of their fuller fat versions. Opt for regular full fat unsweetened yoghurts and milks as fat is actually digested slowly by the body and helps decrease the rate at which we break down carbohydrates. If natural yoghurt isn’t to your tasting, try adding a little fruit or honey for a little sweetness!
- Not enough protein
If you’re breakfast isn’t quite hitting the post, try adding a little protein! A high protein breakfast will ensure that you are fuller for longer, preventing unnecessary snacking and overeating at other meals. Eggs are a great source of healthy fats and protein, and can be cooked in a variety of ways, which means your breakfast will never be boring! If eggs aren’t really your thing, try opting for wholegrain carbohydrates such as rolled oats and buckwheat.
- Egg whites instead of whole eggs
While egg whites are a low calorie, low fat source of protein, much of the nutrition lies in the yolks, packing a punch in terms of iron, vitamin B, and vitamin D. Recent studies have also indicated that the fat in egg yolks does not affect blood cholesterol levels. Include a whole egg in your morning omelette to ensure your body is equipped with all of the micronutrients it needs to stay healthy!
- To juice or not to juice?
A glass of orange juice in the morning sounds healthy enough, but not when you consider how many oranges are needed to produce one glass. Fruit juices tend to be packed with sugar, so instead of chugging a glass of OJ in the a.m, why not eat the fruit itself? Whole fruits will still provide the vitamins and minerals, along with hunger-quenching fibre! Alternatively, opt for a veggie-based juice with only one serving of fruit. Try juicing 1 green apple with carrot, celery and ginger!
- Breakfast Bars
A common favourite amongst time-poor Londoners, breakfast bars are unfortunately packed with high sugar ingredients and little protein, leaving you feeling hungry and unsatisfied. If time is your biggest obstacle, try prepping your breakfast the night before. Overnight oats only take a few minutes to whip up and can be easily eaten on your morning commute!
- Enough is enough
Once again, time (or lack there of) seems to be the biggest challenge to healthy eating. Grabbing a bite on the go in snack-sized portions will only fuel those early hunger pains. This may lead to unhealthy snacking and bingeing later in the day. If you struggle to eat big in the morning, ensure that you are equipped with healthy snacks such as nuts, fruit and natural yoghurt, and make sure your next meal is protein-rich and full of veggies to keep your tummy happy!
Small changes to your breakfast habits can make all the difference when it comes to maintaining a healthy, thriving body and reaching your weight loss goals. Whether you’re making a swap, being more prepared, or making a conscious effort to provide your body with the fuel it needs to smash the day, a few tweaks can go a long way!