Rise & shine

Too busy or too tired to eat before work? Nutritionist Hollie Newton's healthy breakfast suggestions will change your mind.

Do you feel tired, lethargic or unable to concentrate in the mornings? If so, it is time to take a look a look at your routine.

If you regularly skip breakfast in the mornings, then it is likely the first thing you eat is something like a double chocolate muffin at morning tea.

If you manage to make it to midday, then odds are a high-fat lunch is on the the menu.

Sound familiar? Eating a healthy breakfast essential to provide the energy to kick-start your body after an overnight fast.

And studies suggest people who regularly eat breakfast have better control of their weight, perform better at school and work, and make healthier choices throughout the day.

People who regularly eat breakfast also have a lower risk of obesity and diabetes, compared with people who skip their morning meal.

Just a small amount of effort spent getting organised and making time for breakfast in the morning is well worth it for the long-term benefits for your health, weight and work capacity.

Breakfast is a must-have meal.

• No appetite?
If you struggle with appetite in the morning, try eating dinner the night before slightly earlier.

Going to bed 20 minutes earlier and getting up 20 minutes earlier will also help increase your appetite, and means you'll have ample time to enjoy breakfast.

If you don't normally eat breakfast, start out slowly.

A piece of fruit, a slice of toast or yoghurt are all nutritious choices, and will help build up your appetite in the morning.

• Add more: protein
Including a good source of protein in your breakfast will help you remain full throughout the morning, reducing the urge to binge on unhealthy snacks.

Eggs and low fat milk or yoghurt are excellent sources of protein at breakfast time.

Scrambled Eggs on Toasted Rye
Ingredients (serves one)
2 eggs
2 Tbsp low fat milk or water
Salt and pepper
Rye or whole-grain bread, toasted
⅓cup Edam cheese, grated (optional)
1 cup mushrooms (optional)
Fresh parsley, chopped

Crack the eggs into a bowl, and mix together with the milk or water, and a pinch of salt and pepper.

Add the mixture to a heated, greased pan, and use a spatula to continuously scrape the cooked egg from the pan until just cooked.

Serve over thick-cut rye or whole grain toast, and garnish with a sprinkle of parsley.

Optional extra: Add a handful of grated Edam cheese to the egg as it cooks, or sauté a cup of mushrooms and serve over the scrambled egg.

• Add more: Fruit.
Not only are smoothies a great source of calcium and protein, but they are also an easy way to increase your fruit intake, giving you a good boost of fibre, vitamins and minerals.

Smoothie
Ingredients (serves one)
1 banana, fresh or in frozen slices
½cup frozen strawberries, or other berries
1 cup low fat milk (or pure fruit juice for dairy free option)
2-3 tbsp low fat plain or fruit yoghurt (eliminate for dairy free)

Using a food processor, blend together slices of frozen or fresh banana and berries, with a low fat plain or fruit yoghurt, and a cup of milk.

Blend until smooth and creamy, and drink on the go.

For a dairy free smoothie, use pure fruit just instead of milk and yoghurt.