Carbs, Protein and Fats: How to Get it Right at Breakfast


They say that breakfast is the most important meal of the day, so why do you not pay much attention to what goes in it? You may make sure that your lunches and dinners have a mix of protein, carbs and fats, but why neglect this in your breakfasts? Your wellbeing depends on a diet of protein (to help you stay alert during the day), carbohydrates (to up your stamina and reduce hunger pangs) and healthy fats (to give you energy). If you’re struggling to strike the right balance during your busy mornings, we have everything you need to help safeguard your wellness.


1. Protein Shakes: If your mornings are super busy, why not take your protein hit to go with a ready to drink (RTD) shake? RTD shakes can often act as a full meal replacement, and are very convenient when you are in a rush. Just make sure you check the label for the calorie count, or blend up your own smoothie using frozen fruits.


2. Eggs: Another protein contender to consider is eggs. However, if you don’t have time to sit down to an omelette, why not boil a few eggs the night before? That way, you can grab and go in the morning (just make sure you take your toothbrush to the office!)


3. Almonds and Nuts: Whether you grab a bag of nuts, almonds, pecans or raisins, you can up you intake of both proteins and fats. While nuts do have a high calorie count, a small amount is very beneficial to your wellbeing, and can easily be munched while you are in the car driving and getting where you need to be.


4. Peanut Butter: Again, peanut butter supplies you with both protein and healthy fats, but it also adds carbs to your breakfast. You can either eat it on a wholemeal bagel on your way out the door, or else keep a jar in your desk at work to have a tablespoonful when you get hungry. If peanut butter doesn’t strike your fancy, or you’re allergic, almond butter also provides a good amount of fats, and is yummy on wholemeal toast.


5. Fruits: If in doubt, grab a piece of fruit on your way out the door. Mixing fruits up can help you to add variety to your breakfast, as well as getting the carbohydrates you need. Try having easily grab-able fruits on hand such as apples and bananas. You can also purchase bags of fruits and keep them in the fridge, or cut up fruits the night before and take them to work in a Tupperware container.


6. Vegetables: It may seem strange to have veggies at breakfast time, but they are easily incorporated into your morning omelette and can provide you with plenty of much-needed carbs. The next time you crack out the omelette pan, consider adding in some tomatoes, spinach, or broccoli to your eggs.


7. Dairy Products: As a two-for-one combo of protein and carbohydrates, you can’t go wrong with plain yoghurt or cottage cheese. You might want to consider leaving two or three non-fat Greek yoghurts in the office fridge, just in case you leave the house without eating breakfast.


8. Cereal: While you may be tempted to snack on your kids’ sugary cereals with the colourful characters on the box, healthy cereals are the ones that are comprised of whole grains and granola. Mixing it with your yoghurt is always a good idea, or you can crunch on it as a snack if you put some cereal in a container and take it with you in the car.


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