Whether you have two, 10 or 30 minutes to prepare.

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When it comes to the perfect breakfast, the important focus should be on a variety of food. The portion sizes of the macro- and micronutrients going on your plate will depend on your age, activity level, and diet and health goals. However, as a general guideline your “plate” should consist of about 50 per cent vegetables (think different colours), 20-25 per cent lean protein (such as lean meat, poultry, eggs, legumes), 20-25 per cent minimally processed, low GI, complex carbohydrates (such as wholegrain bread, oats, legumes, quinoa), and 5-10 per cent healthy fats (such as avocado, nut butters and spreads, chia seeds, flaxseed oil).

Nowadays, people find themselves more time-poor than ever, so you want your breakfast to be quick and easy. Grabbing a box of cereal off the shelf is easy, but not necessarily healthy. Many of them are highly processed and full of sugar, which will cause your blood sugars to spike then crash soon after causing fatigue and without the fuel you need to get through the day until lunchtime. Therefore, sugar at breakfast time should be avoided at all costs.

Here are some healthy breakfast ideas for everyone, regardless how time-poor they are.

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If you have two minutes:

• Protein shake/smoothie – but not the type you would consume after the gym. A protein boosted smoothie is the easiest and healthiest quick breakfast around, and t he best ingredients to include are:

– Milk (or non-dairy milk, if you prefer e.g. almond, rice, soy, coconut)

– A scoop of protein powder (choose one that is suitable for your digestion) e.g. whey protein isolate, pea, brown rice

– A sprinkle of chia seeds or tablespoon of flaxseed oil or nut butter

– A choice of fresh or frozen fruits e.g. strawberries, blueberries, bananas, mango, kiwi fruit, melons, avocado etc. or vegetables e.g. spinach, cucumber

– Optional – there are a number of boosters that you may choose to add to boost the nutritional value of your smoothie e.g. cinnamon, macca powder, Matcha green tea powder, raw cacao

• 1-2 slices of wholegrain toast or dark rye with avocado, ricotta

• A bowl of fruit salad with Greek yoghurt and a topping of mixed nuts and seeds

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If you have 15 minutes:

• A bowl of porridge (try to use rolled oats and not the instant oats as the latter have a higher GI) topped with Greek yoghurt, berries (or other fruit) and a mix of crushed nuts and seeds. You may like to add a sprinkle of cinnamon as well.

• 2 boiled eggs + 1 slice wholegrain toast with avocado

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If you have 30 minutes:

• 2-3 egg omelette packed with veggies – use whatever you have in the fridge or in the fruit and veg bowl. Try mushrooms, capsicum, spinach leaves, tomato, zucchini, onion, asparagus.

• Scrambled eggs and veg – 2-3 eggs, scrambled served on whole grain toast with avocado, feta, tomato, spinach and asparagus

• Homemade baked beans served on wholegrain bread or sourdough and avocado

RELATED: 10 breakfasts that won’t leave you starving by lunch

Robbie Clark is an accredited practicing dietitian and sports nutritionist.

October 20, 20161:52pm

nutrition | body+soul

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