The best breakfast foods according to a dietician
Words: Sarah Tarca // @tarca
Whether you’re a breakfast person or not, one thing you always want from your morning meal is to feel full. We’ve all heard the adage that it’s the “most important meal of the day” and while each meal is important in its own special way, breakfast does kickstart the metabolism and fuel you for that morning rush… plus it helps control your appetite for the day.
And as a mother of one (extremely hungry) one-year-old (who eats as much as me!) I’m also on a constant search for the unicorn breakfast: the one thing that will satiate him, and keep him full – and save me from the endless snack making. So, I decided to ask expert, dietician Susie Burrell, about what the best breakfasts were to feel – and stay – full. “The best breakfasts are balanced and should include protein rich foods such as eggs, Greek yoghurt, milk or a nut Spread for nutrients and fullness, along with wholegrains via grain breads, wholegrain cereals or fruit for energy,” she says.
But, what I really wanted to know were the best breakfasts for keeping my toddler full, and if that secret changes at every milestone. The key, as Susie says, is in the B Group vitamins, plus protein rich foods with wholegrains and fruit to support energy production. So what exactly does that look like? What should I feed my child for breakfast to help him stay full? What is the magical, unicorn breakfast? “Focus on protein rich options and meals rather than snacks which will be more satisfying. For example a toasted sandwich and a smoothie, a sandwich or wrap, eggs on toast or protein bread with 100% natural nut spread like Mayver’s and a banana,” she says. Brb, doing a Woolies run.
Need some more inspiration? Susie shares her best breakfast recommendations for children, teens and adult
Best breakfast for children:
Oat peanut butter bowl
Oats topped with peanut butter, banana, honey and milk for plenty of wholegrains for energy along with protein for fullness throughout the morning.
Greek smoothie
If you have trouble getting your little ones to eat their greens as well as breakfast, why not combine them - spinach, avocado, milk, banana and Greek yoghurt blend beautifully for a nutrient rich, quick breakfast on the go!
Toastie
You cannot go wrong with wholegrain or wholemeal toast topped with ham, cheese or baked beans to create a warming, nutrient rich brekkie for busy, growing kids.
Best breakfast for teens:
Banana peanut butter smoothie
A simple mix of fruit, dairy and good fat to create a breakfast that is easy to consume but ticks the nutritional boxes of carbs, protein and good fats and you can bulk up with extra cereal, honey and yoghurt for especially hungry teens.
Brekkie wrap
An easy meal that can be prepared in advance and eaten on the run and can be filled with a range of toppings from eggs, to lean meat to a nut spread for a protein hit.
Wholegrain breakfast cereal
For teens that need a whole lot of energy, you cannot go past a big bowl of wholegrain breakfast cereal topped with fruit and even a dollop of 100% Mayver's Peanut Butter for a tasty and filling breakfast option.
Best breakfast for adults:
Eggs on toast
You cannot go past eggs on wholegrain toast as a high protein, filling breakfast option if you have time to make and eat it.
Protein toast
The great thing about protein toast is that you can spread it with avocado or natural 100% peanut butter (our fave is the Mavyer’s dark roast) for a high protein, nutrient rich brekkie that can be ready in minutes.
Breakfast sandwich
Whether you opt for smoked salmon, turkey, ham or cheese, the mix of wholegrain carbs and protein rich fillings will keep you full and satisfied until lunchtime.
