There are so many healthy breakfast options you can easily make at home. The good news is that ‘healthy’ doesn’t have to be hard and it doesn’t have to take a long time to prepare. So, with that said, let’s start your mornings right with my tips on how to make your breakfast healthier – and delicious!
Want to know the secret why the 28 breakfast recipes are so good for you?
The 28 philosophy to healthy eating is based around the concept of JERF: just eat real food. We believe eating a wide range of natural, whole foods is the best way to get all the nutrition you need to power you through your day and help you achieve your health goals.
We’ve had more than 150,000 people join our fitness & nutrition program, so we can confirm: everyone loves JERF!
8 ways to make a healthier breakfast
1. Include protein with every breakfast.
Protein is important for so many bodily processes. It’s also a key satiety macronutrient, so by including protein in your breakfast you will keep your blood sugar stable which means you’ll avoid the mid-morning muffin cravings.
WHAT TO DO: include eggs, salmon, nuts, nut milk, quinoa or beans with your first meal of the day.
Given store-bought cereals and other packaged breakfast foods have hidden sugars, preservatives and other nasties, it might come as no surprise we don’t advise you eat store-bought breakfasts very often! See our review of Australia’s healthiest AND unhealthiest cereals.
2. Add vegetables.
Load up on the vegetables at every opportunity. Vegetables should form the basis of every meal, including breakfast. Fibrous greens and all the micronutrients you gain from vegetables are good for you and your gut health.
WHAT TO DO: Chop up some mixed veg when you make an omelette, breakfast hash or to be extra healthy, prepare a fresh, summer breakfast salad. We also love sneaking greens into our smoothies.
3. Add healthy fats.
Gone are the days of low-fat eating. We now know that healthy fats are essential to keep us full. It’s our second satiety macronutrient, that helps us balance our hormones and encourages our body to burn excess energy, rather than store it as body fat.
WHAT TO DO: add ingredients like avocado, nuts, seeds, coconut milk, eggs, salmon and/or olive oil with your breakfast and you’ll energize your day and head off 3.30-itis.
4. Balance the complex carbs.
Complex carbohydrates such as toast, oats, quinoa and beans are fine in moderation, but a healthy breakfast is a balanced breakfast, with all the major food groups. A healthy, balanced breakfast means including protein, vegetables and healthy fats – this will set you up for the greatest success – and it will help you control your blood sugar, metabolism, cravings and fat burning potential for the rest of the day.
5. Swap dried fruit for fresh fruit.
Dried fruit really packs a punch of sugar and while we’re fine with the occasional Medjool date (yum!) if you want a healthy breakfast you should replace dried fruit for fresh when possible. Compared to dried fruits, fresh fruit has more nutrients and more fibre making it far less likely that you will overeat.
6. Limit the natural sugars.
Speaking of natural sugars, fresh fruit has quite a lot of it too! We don’t believe in cutting out any major food group, however, you should limit your daily consumption of fresh fruit to no more than two serves per day (2 x 150g). This means, if you have chosen a fruit-based breakfast, you should make savoury choices for the rest of the day, as this will help you manage your overall sugar intake.
7. Mindfulness matters.
If you find you’re always hungry in the morning and you tend to overeat, here’s a trick: try mindful eating. It can do wonders for your natural portion control.
I know it can be hard to achieve a state of morning mindfulness if you’re always rushing to get the kids ready for school, but give it a try. It’s quite surprising how your body adjusts, and how soon you realise your overeating has just been out of habit.
WHAT TO DO: Mindful eating is as simple as sitting down to breakfast and just… paying attention! Chew each mouthful 20 times and notice the texture and flavours. Pay attention to your body and notice when you begin to feel full.
8. Watch your breakfast portions.
We know how easy it is to overindulge when the food tastes as good as ours does, so if you don’t have time for mindful eating, there’s another way to moderate your breakfast portion without going hungry: serve your breakfast on a smaller plate or bowl.
WHAT TO DO: Use smaller breakfast bowls, or use a bread plate instead of a dinner plate.
FREE: 7-Day Healthy Eating Planner
If you’re looking for an enjoyable, healthy food plan that ticks all the boxes I’ve created a 7-day healthy eating planner for you. Enter your details below and I’ll email you 7 days of healthy breakfast, lunch and dinner recipes to try!