Most people have heard that breakfast is the most important meal of the day. The NHS says that those who eat in the mornings tend to be slimmer, as their metabolisms start working faster and prevent them from feeling too hungry throughout the day. Having breakfast also provides people with the energy they need to get through the day.
The experts say it's essential to eat a light meal each morning to get your body ready for the day. Even if you aren't used to eating breakfast, there are quick and easy dishes that will slowly increase your appetite each morning to ensure you're balancing your meals. People who don't eat breakfast tend to snack more and eat larger portions for lunch and supper, which can lead to weight gain.
If you find that you simply aren't hungry in the morning, there are dishes you can prepare that take very little time and provide you with the nutrients you need to get your day started right. Try these nutritious breakfast ideas.
1. Fruit and nut breakfast bowl
Porridge is an ideal breakfast food because it's light and healthy, but makes you feel full and satisfied until lunch. To sweeten it up, consider adding some toppings like your favourite fruit, which also counts as one of your '5 A Day' fruit portions, each one around 80g, according to the NHS.
- 6 Tbsp porridge oats
- 2 oranges (or preferred fruit)
- Just under 1/2 x 200 ml tub fat-free Greek-style yoghurt
- 60g pot raisins, nuts, goji berries and seeds
Place the porridge oats in a pan with approximately 400 ml of water for about 4 minutes or until thickened. Cut your fruit, removing the peel, seeds or pith and combine the slices with yoghurt on top of your porridge.
2. Baked spinach, ham and eggs
It may taste and look like it takes a long time to make, but a plate of baked eggs with spinach and ham can be prepared in just 15 minutes. The meal is satiating and delicious, so it's ideal for people who find themselves hungry in the morning.
- Vegetable oil
- 4 large free-range eggs
- Sea salt
- Freshly ground black pepper
- 20g baby spinach, chopped
- 75g quality cooked ham, chopped
After preheating the oven to 200°C and greasing two ramekins with olive oil, fill them with your chopped spinach and ham. Then crack two eggs over the top and add a pinch of salt and pepper to taste. Place in the oven for 8 to 10 minutes, depending on if you like the yolk to be runny.
3. Fruit and veggie smoothie
An easy way to get your breakfast if you don't have much of an appetite in the morning is a smoothie. A nutritious smoothie will get you your recommended daily fruit or veg servings without having to eat a meal your stomach doesn't want.
- 40g tinned mango slices (discard liquid)
- 40g tinned peach slices (discard liquid)
- 40g frozen spinach
- 1 medium banana
- 200ml water (or as required)
Simply blend all of your ingredients in a blender until smooth. The spinach will give the drink a bright green colour. You consume two servings of your 5 A Day with just 150 ml of your green smoothie.
4. Homemade breakfast bars
Make a batch of breakfast bars on Sunday evening to prepare for the week ahead. The total cooking time is about 40 minutes and one batch makes six bars.
- 150g jumbo oats
- 2 medium, very ripe bananas
- 60g melted butter
- 60g cherries
- 60g cranberries
- 40g sunflower seeds
- 40g pumpkin seeds
Preheat the oven to 200°C before mixing cherries, seeds, cranberries and oats together in a bowl. Melt your butter and pour it into your mix, stirring thoroughly to make sure the oats are well coated. Mash the bananas with a fork on another plate and then mix well with your oat mixture. Spread onto a tin and bake for 20 to 25 minutes. Once it's cooled, cut it into six bars and store for the week.
At Gracewell, our carers work hard to ensure that our residents can eat nutritious meals every day, including meals for people with special dietary needs or difficulty swallowing solids. To find a location near you, contact us today.