It’s mid-Winter here in Australia, and there’s nothing better than a warm breakfast to get you all fired up and ready for action! Oats are a great because they’re a wholegrain so they keep you fuller for longer (when compared to regular sugary cereal).
They are a very good source of fibre, especially beta-glucan, and are high in vitamins, minerals and antioxidants.*
Now oats need a little help in reaching ‘sexy breakfast’ status, so we all tend to add toppings, but are you going over the top? Here’s how you could be ruining your healthy breakfast:
1) Opting for a quickie
Pre-packaged + pre-flavoured quick oats are convenient and great for portion control, yet they contain lots of sugar and sometimes even artificial flavours. They’re very handy to just grab and go, or keep a box in your drawer at work but those extra sugars will soon add up when you’re eating them all week.
If you do need to use the quick ones opt for the unflavoured natural oats, then you can add your own flavours e.g. fresh fruit, cinnamon. That way you’re the one in control of how much sugar is going into your breakfast, and an apple is much more nutritious and filling than apple flavouring.
2) It’s all in the toppings
Speaking of adding your own toppings you’ll notice I chose 2 healthy examples, which would keep your oats as healthy as possible. Obviously adding things like choc chips, nutella or brown sugar might be very tasty, yet the you’ll be left feeling unsatisfied and will probably want to eat before lunch after you’ve recovered from the sugar crash.
With all things diet related the old rule ‘everything in moderation’comes into play here too. Healthy toppings like fruit + nut butters also need to be measured so the sugar or fat content doesn’t sky rocket.
Healthy topping ideas:
- 1/2 banana + 1 tsp natural nut butter
- 1/2 apple + 1 tsp honey
- 1/2 cup mixed berries + 50g natural yoghurt + seeds
- 1/2 scoop of protein power + 1/2 cup of mixed berries
Breakfast is the most important meal of the day, so make sure you’re making it the best it can be!
What’s your favourite healthy topping?
Source: * www.authoritynutrition.com