What Makes the Nutritionally Perfect Breakfast? (And Why You Should Care)
You’ve probably heard it a million times: breakfast is the most important meal of the day. But do you know why? And do you know what makes a breakfast nutritionally perfect? And do you even care?
Well, you should. Because eating a nutritionally perfect breakfast can make a huge difference in your health, mood, energy and productivity. And who doesn’t want that?
But what exactly is a nutritionally perfect breakfast? And how can you make one without spending hours in the kitchen or breaking the bank?
Don’t worry, we’ve got you covered. In this blog post, we’ll explain the three main components that make up a nutritionally perfect breakfast: fibre, protein and low glycemic index (GI) carbohydrates. We’ll also give you some easy and delicious examples of how to combine them into a balanced and satisfying meal that will keep you going until lunchtime.
So grab your fork and spoon, and let’s dig in!
Fibre
Fibre is the indigestible part of plant foods that helps to keep things moving in your digestive system. And by things, we mean poop. Yes, fibre helps you poop. And that’s a good thing. Because pooping regularly can prevent constipation, hemorrhoids, diverticulitis and colon cancer.
But fibre does more than just help you poop. It also helps to lower your cholesterol and blood sugar levels, which can reduce your risk of heart disease and diabetes. It also helps to keep you feeling full for longer, which can prevent overeating and weight gain.
Fibre also feeds the beneficial bacteria in your gut, which can improve your immune system, mood and overall health. These bacteria are like your personal army of tiny helpers that fight off infections, produce vitamins and hormones, and regulate your appetite and emotions.
Fibre-rich foods include fruits, vegetables, whole grains, nuts, seeds and legumes. Aim to get at least 25 grams of fibre per day, and start your morning with at least 5 grams of fibre in your breakfast.
Some examples of fibre-rich breakfast foods are:
- Sorghum Porridge with fresh or dried fruits, nuts and seeds: A Sorghum breakfast is a fibre powerhouse, with about 14 grams of fibre per 100g. Add some fruits, nuts and seeds for extra flavour, texture and nutrients. - Masago Porridge already has 20% nuts and seeds so it's the perfect breakfast right out of the pack!
- Whole wheat toast with peanut butter and banana: This simple but satisfying breakfast provides about 6 grams of fibre per slice of bread. Spread some peanut butter for protein and healthy fats, and top with banana slices for potassium and natural sweetness.
- Bran muffin with berries and yogurt: This tasty treat can pack about 5 grams of fibre per muffin, depending on the recipe. Choose a whole wheat or bran muffin for more fibre and less sugar, and add some berries and yogurt for antioxidants and probiotics.
- Veggie omelet with whole wheat bread: This savoury breakfast can offer about 4 grams of fibre per egg, thanks to the veggies inside. Choose your favourite veggies, such as spinach, mushrooms, tomatoes or peppers, and cook them with some eggs for protein. Serve with whole wheat bread for more fibre and complex carbs.
- Smoothie with spinach, avocado, berries and chia seeds: This refreshing drink can deliver about 10 grams of fibre per glass, depending on the ingredients. Blend some spinach, avocado, berries and chia seeds with some water or milk for a creamy and nutritious smoothie.
Protein
Protein is the building block of your muscles, organs, hormones and enzymes. It helps to repair and maintain your body tissues, support your immune system, regulate your appetite and blood sugar levels, and provide energy.
Protein also helps to build and preserve your muscle mass, which can boost your metabolism and burn more calories. It also helps to prevent muscle loss as you age, which can keep you strong and independent.
Protein-rich foods include eggs, dairy products, meat, poultry, fish, soy, nuts, seeds and legumes. Aim to get at least 0.8 grams of protein per kilogram of body weight per day (or about 0.36 grams per pound), and start your morning with at least 15 grams of protein in your breakfast.
Some examples of protein-rich breakfast foods are:
- Greek yogurt with granola and berries: This creamy breakfast offers about 17 grams of protein per cup of yogurt. Choose a plain or low-sugar yogurt for less added sugar, and add some granola and berries for crunch and flavour.
- Scrambled eggs with cheese and ham on whole wheat tortilla: This hearty breakfast provides about 18 grams of protein per egg. Scramble some eggs with cheese and ham for a filling combo of protein and fat. Wrap it in a whole wheat tortilla for some fibre and carbs.
- Cottage cheese with pineapple and almonds: This sweet and tangy breakfast delivers about 14 grams of protein per half cup of cottage cheese. Mix some cottage cheese with pineapple chunks for a tropical twist, and sprinkle some almonds for crunch and healthy fats.
- Protein shake with milk, banana and peanut butter: This easy and convenient breakfast can supply about 20 grams of protein per scoop of protein powder. Blend some protein powder with milk, banana and peanut butter for a smooth and creamy shake. Choose a whey, soy or plant-based protein powder depending on your preference and dietary needs.
- Sorghum porridge with milk, raisins and walnuts: This warm and cozy breakfast can offer about 13 grams of protein per 100g. Cook some Masago Porridge with milk for a creamy texture, and add some raisins and walnuts for sweetness and crunch. Sorghum is a complete protein, meaning it contains all nine essential amino acids that your body cannot make on its own.
Low GI Carbohydrates
Carbohydrates are the main source of energy for your brain and muscles. They are broken down into glucose, which is then used or stored by your body. However, not all carbohydrates are created equal. Some carbohydrates are digested quickly and cause a rapid spike in your blood sugar levels, followed by a crash that can leave you feeling hungry, tired and irritable. These are called high GI carbohydrates.
Other carbohydrates are digested slowly and cause a gradual rise in your blood sugar levels, followed by a steady decline that can keep you feeling satisfied, alert and energetic. These are called low GI carbohydrates.
Low GI carbohydrates include whole grains, fruits, vegetables, legumes, nuts and seeds. They also contain more fibre, vitamins, minerals and antioxidants than high GI carbohydrates, which are often refined and processed. Aim to get at least 45% of your daily calories from carbohydrates, mostly from low GI sources, and start your morning with at least 30 grams of low GI carbohydrates in your breakfast.
Some examples of low GI breakfast foods are:
- Masago Sorghum Porridge with milk and honey: This comforting breakfast has a low GI of 55, meaning it won’t spike your blood sugar too much. Cook this with milk for more protein and calcium, and drizzle some honey for natural sweetness.
- Whole wheat pancakes with maple syrup and berries: This indulgent breakfast has a moderate GI of 67, meaning it will raise your blood sugar moderately. Make some whole wheat pancakes for more fibre and complex carbs, and top with maple syrup and berries for antioxidants and flavour.
- Muesli with yogurt and apple: This crunchy breakfast has a low GI of 56, meaning it will keep your blood sugar stable. Mix some muesli with yogurt for more protein and probiotics, and add some apple slices for fibre and vitamin C.
- Buckwheat crepes with ricotta cheese and strawberry jam: This elegant breakfast has a low GI of 54, meaning it will keep you satisfied for longer. Make some buckwheat crepes for more fibre and protein, and fill them with ricotta cheese and strawberry jam for calcium and sweetness.
- Baked beans on whole wheat toast: This savoury breakfast has a low GI of 48, meaning it will keep you energized for hours. Heat up some baked beans for more fibre and protein, and serve them on whole wheat toast for more complex carbs.
The Bottom Line
A nutritionally perfect breakfast should contain fibre, protein and low GI carbohydrates in balanced proportions. This will help you to start your day with a healthy dose of nutrients, energy and satisfaction. Try to vary your breakfast choices to get a variety of vitamins, minerals and antioxidants from different foods. And don’t skip breakfast - it can set the tone for the rest of your day!
And if you’re feeling adventurous, you can always mix and match different foods from each category to create your own nutritionally perfect breakfast. For example:
- Omelet with spinach, cheese and ham + whole wheat toast + orange juice
- Greek yogurt with granola + scrambled eggs + grapefruit
- Quinoa porridge with milk + cottage cheese + blueberries
- Protein shake with milk + bran muffin + kiwi
- Whole wheat pancakes with peanut butter + banana + milk
The possibilities are endless! So go ahead and experiment with different combinations until you find your favourite nutritionally perfect breakfast.
And remember: breakfast is the most important meal of the day - so make it count!
