Fuel Up With Breakfast

Breakfast is the most important meal of the day. Here are a few good choices…

Bran-based cereals, porridge, fruit, unsweetened yoghurt and skimmed or semi-skimmed milk.

For protein and healthy fats, add nuts, seeds, and free-range omega-3 enriched eggs.

Fruit supplies fibre, vitamins and minerals – try blueberry with mixed grain flours like buckwheat, millet and whole-wheat. Serve with raw honey, organic maple or agave syrup, or a squeeze of lemon juice and natural yoghurt.

Fresh fruit smoothies are also great when you’re in a rush – simply blend fresh fruits with yoghurt and throw in some seeds for essential fats.

Caffeine clears the morning fog by increasing alertness and reducing your perception of fatigue, but take care. Excess mimics the stress response to make you jittery and shaky. Aim for only one or two cups of caffeinated coffee per day, plus three mugs of not too strong tea (preferably green or white tea). Or switch to de-caffeinated brands and herbal teas such as Rooibus, calming camomile, or soothing mint.

Muesli is increasingly popular as breakfast food. It is a loose mixture of mainly rolled oats and/or cornflakes together with various pieces of dried fruit, nuts, and seeds. It commonly contains other rolled cereal grains such as wheat or rye flakes as well. There are many varieties, some of which may also contain honey, dry fruits, or chocolate. Dry packaged muesli is commonly found in supermarkets and grocery stores in India and can be stored for many months. But read labels carefully for sugar content.