The power of breakfast

Why is breakfast so important?

Mweia: Breakfast is our opportunity to set the tone for the new day. It is called “break fast”because it is the first meal that we eat to break the overnight fast that traditionally was about12 hours. So it really serves two purposes – firstly, to help the body flush out the waste and toxinsthat have accumulated overnight, and secondly, to prepare the body for the day ahead. Research shows thatskipping breakfast is linked to increased health risks like high blood pressure, insulin resistance, and weight gain.

What would you consider a healthy breakfast?

Mweia: I recommend everyone start with a large cup of water – it can be hot, room temperature, or cold if youprefer, but warm water would give more of a flush. Next let’s point out what is NOT breakfast… a cup of coffee, aglass of juice, or five crackers cannot be considered breakfast. A healthy breakfast is one that is balanced and high in
fibre. It should have some protein, a little healthy fat, and a high fibre carbohydrate. How much carbohydrate shouldbe determined by your activity level for the upcoming day – if you are a construction worker on your way to a full day of physical labor, then four slices of bread with your meal may be appropriate; however if you are heading to the office to sit at your desk all morning, four slices of bread is a recipe for a fat belly.

What is the best breakfast for someone trying to lose weight?

Mweia: One of the key weight loss secrets I share with clients is to enjoy a protein heavy breakfast. This could be a four -egg white omelet with lots of veggies and a slice of avocado on the side, or some tuna or sardines prepared with onions, tomatoes, garlic, and pimentos, eaten with some high fibre toast or crackers. The reason this kind of
breakfast promotes weight loss is that it balances your blood sugar better than a high carbohydrate breakfast, and the protein helps to keep you feeling satisfied longer so that you are not starving two hours later.

What about fruit for breakfast?

Mweia: It is very common that we have fruit for breakfast but the problem is when we have fruit ONLY for breakfast. Some people just grab a banana and eat it on the go, other people indulge in a large bowl or three or four fruits, while others juice or blend a big mug of homemade fruit juice or smoothies. While fruit has many health benefits, too much of it will spike your blood sugar. Spiking your blood sugar first thing in the morning puts your body in fat storage mode and sends you on a roller coaster ride all day of blood sugar highs and lows – leading you to crave carbs and sugar.

Carver: What about doubles and pies for breakfast?

Mweia: Well, as Trinis these things are our convenience foods, something we can grab on the go when we are rushing and have not had breakfast. Fried bara and fried pies are high in calories and fat – one doubles has almost 300 calories, and most of us eat more than one! So while one doubles may be ok as an occasional treat, these are
not good everyday breakfast choices. There are quick, easy breakfast choices we can prepare ahead of time on mornings that we are short on time. For example, eggs can be boiled and kept in the refrigerator with the shells in tact for up to five days; old-fashioned oats can be cooked up to five days ahead of time and reheated as needed.

Carver: What about breakfast cereals?

Mweia: Packaged cereals can be a convenient breakfast option, but you have to read the nutrition facts to make the best choice. Many of these cereals are loaded with sugar and low in fibre. Look for a whole grain cereal that has at least five grams of fiber and less than ten grams sugar per serving, and add a source of protein like low-fat milk,
Greek yogurt, or nuts and seeds.

Carver: What’s your favorite breakfast?

Mweia: That’s a tough question. I love eggs, so when I have the time I enjoy a good omelet with lots of veggies, and will have it with a slice of avocado or boiled dasheen. On busy days, I enjoy my breakfast in a glass – I blend up a yummy protein shake packed with all kinds of nutritional powerhouses like blueberries, banana, walnuts, chia or
flax seeds, wheat germ, milk and protein powder. Sometimes I even sneak some coffee in there!

Mweia Elias is a registered dietitian and clinical nutritionist. She works with clients wanting to manage their weight, improve their energy and performance, and address their chronic health challenges with eating and lifestyle strategies.

Phone: 795-9311www.em-powernutrition.com Email: empowernutritiontt@gmail.com

Breakfast Recipe:

Power Breakfast Shake (makes 1 serving)

• 1 cup milk (low-fat, skimmed, almond)
• ? cup fresh or frozen fruit
• ? ripe medium banana (adds sweetness and creaminess)
• 1 -2 tablespoons toasted wheat germ
• 1 tablespoons Flax or Chia seeds
• 12 almonds or walnuts
• Optional: ? cup vanilla greek yogurt
• Optional: 1 scoop protein powder

Blend all ingredients in a blender or bullet until smooth, adding extra ice or water as desired.