Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

A healthy approach to menu planning part 1: Breakfast

by lizzi (follow)
Helping plant the seeds of positive birth. www.sproutbirthing.com.au
Nutrition (244)     
Breakfast is the most important meal of the day, yet so many people skip it in favour of a coffee or nothing. Or they just eat the same (not nutritionally great) thing every single day. This is where a little planning can make things so much simpler and healthier!



Coffee
YUM! But not really a complete breakfast. Image courtesy of Wikimedia Commons

Things to consider:

What do you like to eat?

Think about what you really like to eat. Does that bowl of soggy cereal really make you feel inspired about the day ahead or leave you feeling a bit "blah"? Sick of toast and vegemite, but stuck in a breakfast loop? What would you prefer to be eating instead?

I LOVE to eat big cooked breakfasts - C'mon, you know that you do too! So I've been having cereal only once or twice a week and making a variety of different cooked breakfasts the rest of the time. I mostly do omelettes because they are so easy. Sometimes I add some short cut bacon or some baked beans or I cook the eggs differently for variety.


Are you a morning person?

This will really feed into what you decide to make for breakfast. If you are having the same boring cereal every day simply because you don't feel like making a full on breakfast in the morning, look at preparing something the night before or upping the nutritional profile of your cereal. Easy breakfasts to prepare the night before are green smoothies, dairy based smoothies, or you can pre-chop some vegies for an omelette. An easy way to increase the nutritional profile of your cereal is to simply make sure you are eating a variety of cereals and add a few "superfoods" like chia seeds, LSA and fruit.

I'm definitely NOT a morning person. So having a menu plan for breakfast ensures that I know what I need to prepare in the evening. If I plan to have a green smoothie for breakfast I make it up after dinner the night before. If I am having an omelette I chop extra vegies when I'm preparing dinner and put them aside. I also have difficulty making decisions when I am still half asleep...Having a plan means that I don't have to!


What do you have planned for the day?

If you are planning a huge lunch, then a small bowl of cereal might be all you need to get you going. Or if you will have the morning to yourself you might be better off putting a little more time and effort into your breakfast.

On daycare days I drop the kids off and come home to make a full cooked breakfast with eggs, bacon, vegies, toast and avocado with a sprinkling of parmesan - it's so nice to enjoy it knowing that no-one is going to be trying to steal some and because it's only once a week I think it's okay as a treat!


Do you have any specific nutritional needs that can be addressed at breakfast?

Breakfast is a great opportunity to make a start on getting your nutritional needs met. Low in calcium? A smoothie with fruit, milk, chia seeds and yoghurt can be a great way to give yourself a calcium boost. Need an iron boost? My healthier cooked breakfast is a good source of iron - add a little ham or short cut bacon or even left over steak or chicken for an extra boost. Been feeling a little sluggish lately? Add fibre with fruit and vegies or a high fibre cereal.



Baked beans
Add some extra nutrition with some baked beans. Quick, simple and yum!


Breakfast is a brilliant opportunity to get in an extra serve of fruit or vegies. If you have trouble getting your two serves of fruit each day a few options could be:

Add some fresh or dried fruit to your cereal in the morning. At the moment I'm loving dried cranberries or chopped fresh peaches on my gluten free cereal.

Use some beautiful tropical fruits in either a green or milk based smoothie.

A fruit salad with greek yoghurt can be put together in the evening for a quick and easy breakfast.


If the 5 serves of vegies is where your trouble lies then breakfast can be the perfect opportunity to get a head start for the day!

Add chopped vegies to your omelette.

Fry or roast up some tomatoes.

Green smoothies can also help out with vegies.


Once you have all of these questions answered, writing out the actual breakfast plan for the week will be simple!

Related articles
Breakfast in a jar
7 sensational smoothie recipes
Healthy homemade cacao granola

Categories
#Nutrition
I like this Article - 2
[ print friendly ]
More Articles by lizzi
Casseroles are so quick and easy to prepare and everyone loves them - but they can be a health trap...
7 likes
I rank birth goal as the #1 priority when you find out that you are pregnant
5 likes
Call it what you like: preferences, wishes, goals - it's important to have a Plan A - often referred...
5 likes
If you have a family then chances are that their health is important to you
2 likes
Many women find themselves feeling very shy around their care providers
5 likes
view all articles by lizzi
Articles by lizzi on Other Hubs
ID: 32941
[ Submit a Comment ]
Trending Articles
With their deliciously subtle, **creamy** and buttery flavour, the versatile **pine nut** is often o...
9 likes
You've polished off the last of the **peanut butter/coconut oil/strawberry jam**, and are about to s...
7 likes
In the ancient Eastern practice of **Ayurveda**, people are defined by their unique blend of the **t...
7 likes
You spend about a third of your life asleep
6 likes
Easy, healthy and budget friendly almond yoghurt can be made at home
5 likes
Lemon, honey and cardamom have been used as natural remedies for colds for centuries
5 likes
When it comes to food I think I eat a fairly healthy diet, and that I get enough nutrients from the ...
5 likes
There are many foods that are enriched with Omega3 fatty acids but the healthy foods which contain b...
5 likes
It seems there's a fine line between ADHD and immaturity, as there is growing evidence of significan...
5 likes
We are all busy
5 likes
Categories
Nutrition (244)
Vegan (120)
How To (61)
Lists (59)
Hygiene (35)
Yoga (29)
Featured on Other Hubs
 
Copyright 2012-2017 On Topic Media PTY LTD. ABN 18113479226. mobile version