BIKINI-FRIENDLY BREAKFASTS

Monique gives us tips on some waistline-friendly breakfasts

Your mother was right- breakfast is the most important meal of the day. A nutritious breakfast is essential in providing the energy you need for a long day ahead of scheduled meetings and never-ending deadlines. Research shows that those who eat breakfast are more likely to lose and maintain weight loss than those who forgo this healthy meal. It is suggested that a healthy breakfast will keep you fuller for longer and prevent reckless overeating throughout the day.

1.      Whole-grain toast and Avo

This is a good option because…

Avocadoes are a good source of vitamin E, an antioxidant that neutralizes harmful free radicals, protects against the effects of sun damage and pollution. Whole-grains are rich in selenium, a mineral which plays a key role in the health of our skin. Selenium helps protect elastin, a type of protein that keeps skin firm and supple. Selenium also projects against sun damage by buffering the harmful effects of the sun.

How to prepare

Pop a slice of high fiber bread like whole-grain bread into the toaster. Top with one quarter of an avocado.

 

2.      High fiber cereal

This is a good option because…

A diet high in fiber is great for a whole range of health benefits, from lowering cholesterol levels to keeping keep the gut healthy and prevent constipation. Also, fiber slows down the absorption of sugars into the blood stream, keeping blood sugar levels stable and keeping you fuller for longer.

How to prepare

Super easy! Try a range of high fiber cereals like All-bran Flakes or Special K. Be creative and sprinkle with mixed nuts, finely diced dry fruit, or small fresh fruits like berries. Chose low-fat or fat free milk or yoghurt.

3.      Instant oats

This is a good option because…

Oats and oat meal are high in soluble fiber which helps lower blood cholesterol levels. Just to be sure to avoid those that are flavoured and would thus have a high GI. Rather choose one that is “Original” flavour and that has no sugar added

How to prepare

Just add water. How hard can that be? Add 2t dried cranberries, half a grated apple, or a sprinkle of cinnamon for flavour.

4.      Fruit smoothie

This is a good option because…

Smoothies are a great way to get in your 5-a-day. Fruits are nutrient-dense yet low in calories so are essential as part of a healthy weight loss diet. Rich in vitamins, minerals, anti-oxidants and other essential nutrients, fruits protect against a whole myriad of diseases and illness for optimal health and well-being.

How to prepare

If the city traffic means you sit in your car for long periods of time, why not make your breakfast to go? The night before blend 1 cup low-fat yoghurt (preferred flavour) with 1 cup seasonal fruit (think mango, kiwi, or strawberries) with 1 small banana (helps with the texture of the smoothie). Add low-fat/skim milk to achieve a desired consistency, and refrigerate. Use blocks of ice or water to add volume without adding calories, Pour into a suitable bottle (a good idea is to use a travel mug with removable yet sealable lid).

5.      Yoghurt trifle

This is a good option because…

Yoghurt is a great source of probiotics, living organisms that help in creating a healthy gut environment. Recent research into probiotics is also showing cholesterol-lowering effects. Also, yoghurt is a great source of calcium. Calcium has been shown to improve fat secretion from the gut, thus lowering the amount of fat absorbed and actually assisting in weight loss. This effect, however, is limited to dietary calcium and has not been shown in calcium in the form of supplements.

How to prepare

Prepare a colourful yoghurt trifle the night prior. In a glass bowl, alternate layers of ½ cup muesli, 1 cup low-fat yoghurt, and 1 cup chopped fresh seasonal fruit. Refrigerate for the next morning.