How To Build A Nutrient Rich Breakfast

Thursday, January 16, 2020, in Nutrition, Advice by

You’ve heard it before: breakfast is the most important meal, helping to kickstart your metabolism, stabilise blood sugar levels and reduces the chance of making poor food choices throughout the rest of the day. But with our demanding lives we often find ourselves scratching our heads to think of quick and healthy bite to eat.

Here are 4 simple steps to building a nourishing brekkie.



Current guidelines suggest five serves of vegetables everyday so it makes sense to include them in A.M to ensure you reach your daily quota.

Not only are they fibre-rich to aid digestion, they’re packed to the brim with vitamins and minerals to keep you healthy and prevent illness and disease. Try a veggie omelette or fritatta, sautéed mushrooms with sourdough toast, or pop some spinach leaves or kale to your morning smoothie.




Protein provides amino acids (our bodies building blocks), especially important for brainpower, concentration and mental focus. What’s more, it has satiating power, meaning you’ll be fuller for longer.

Classic protein starters include eggs, natural yoghurt (with muesli, seasonal fresh fruit, nuts and seeds) and nut butters, which are perfectly paired with smoothies, oats or wholegrain toast.




Including calcium-rich dairy products at breakfast is important as calcium is not only needed to keep our skeleton strong, but also required to help muscles contract.

Breakfast is an easy meal to get in your calcium requirements – one glass of milk (whole, lite or skim) will give you approximately a 1/3 of your recommended daily intake. Other dairy calcium-rich options include yoghurt and cheese.

Don’t do dairy? Non-dairy options include calcium-fortified almond and soy milks for a smoothie alternative.



Carbs are the body’s preferred source of energy so including them at every meal is key. High fibre, low GI options have a gentler effect on blood sugar levels and provide sustained longer lasting energy.

Swap white bread for soy and linseed, wholegrain or sourdough options and sugar-filled cereals for porridge or natural muesli and watch your energy levels soar.


Lucy Beaumont is a health and fitness nut who believes in moderation and balance. She is a registered Nutritionist (BHSc), Pilates instructor and health and fitness writer. Lucy works in private clinical practice, in corporate health, teaches Pilates at several Sydney studios and writes for several print and online media platforms.

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