The biggest dilemma for busy, active Aussies looking to reduce their sugar intake is what to eat for breakfast, because when you’re on the go it can be tempting to grab a takeaway option which is high in sugar (not to mention fat and salt) providing more calories, and this will simply take up the space of more nutritious foods.
Mornings are mayhem for a lot of households and research indicates our lives are getting even busier, with the average person allocating less than 10 minutes for breakfast on a typical weekday, and a third spending five minutes or less*. Yet skipping brekkie to lower the calories won’t cut it. Having a nourishing start is the best way to prepare yourself and your family for the day ahead and getting those nutrients in early!
People that regularly have breakfast are more likely to meet dietary recommendations, so here are some easy ideas to help you and the family start your day the right way:
Breakfast ideas for those on-the-go:
- Low fat yoghurt for calcium and protein sprinkled with natural muesli – you can make these the night before and store in airtight containers in the fridge and then have them on the move when needed
- Peanut butter or other nut and seed butters with banana on wholegrain toast or crispbread gives you fibre and protein
- A chilled liquid breakfast – it’s a brilliant option on days when you just don’t have the minutes to spare for a sit down brekkie. Sanitarium’s new Up&Go Reduced Sugar# contains one third less sugar than regular Up&Go while still providing the protein and fibre of two Weet-Bix and milk**. It has a five-star Health Star Rating under the new government led initiative due to its protein content, low saturated fat***.and sodium content, and reduced sugar content. Plus it is also high in fibre and provides half of an adult’s daily calcium needs. A pack of three is available for $4.79 – if you break it down, that’s just $1.60 for one serving, substantially cheaper than a cup of coffee. Munch on a piece of fruit or some nuts when you get the chance too and you’ll be doing well!
- Fruit smoothie for calcium, protein and fibre – with low fat yoghurt and/or milk – again, you can make this in advance and simply pull one out of the fridge when you’re ready to leave.
For those with a bit more time in the morning:
It is important to make the most of your breakfast meal by including highly nutritious foods. Think:
- For fibre, go for grainy bread or wholegrain cereal. A favourite option of mine is toasted multigrain English muffin topped with ricotta cheese and sliced tomato or some chopped banana (a bit of thinly sliced apple with a dusting of cinnamon is also nice).
- For the goodness of wholegrains and fibre, take your favourite wholegrain cereal, sprinkle with nutritious nuts and seeds and add a dollop of yoghurt.
- Baked beans or even an egg on wholegrain toast when you have more time are nutritious options also.
- I can’t leave the house without breakfast, favourites of mine include Weet-Bix Multi-Grain with chopped banana or rolled oats with grated apple and cinnamon.
- If I’m organised and prep the night before, I really enjoy bircher muesli with almonds, chia, natural yoghurt and fruit.
Top tips thanks to Michelle Reid, Accredited Practising Dietitian and Nutritionist at Sanitarium Health and Wellbeing
Sanitarium is a sponsored partner of RESCU.
# 1/3 less sugar than Up&Go Liquid Breakfast
* Refers to findings from a Galaxy Research survey conducted in October 2013, among a total representative sample of 1001 Australians aged 18-64 years, revealing that the average Australian allocates less than 10 minutes for eating breakfast on a typical weekday while 35% per cent allocate only 5 minutes or less.
** Based on the amount of protein and fibre in 30g Weet-Bix and 125mL full cream milk
*** UP&GO Reduced Sugar# is 98.5 per cent fat free
