By michael - February, 9th 2014

Our breakfast choices are very important as eating an insufficient breakfast can be a detrimental as eating nothing at all. People who start the day with a cup of tea or coffee plus a sugary cereal or cereal bar, a croissant or a pastry may think that because they have eaten something, they are providing their body and brain with a good start to the day. However, they are likely to also wonder why they are still tired and hungry mid-morning.

Establishing healthy eating habits can be simple enough at home, especially when it comes to squeezing breakfast into a morning routine. We all know how much it helps us to fuel our minds and bodies through long days, tough workouts and stressful periods of life. But when you throw traveling into the mix, making smart food decisions suddenly becomes a struggle. Even Team USA is having a rough time getting their Greek yogurt fixover in Sochi!

And as we know all too well, available fast food options rarely measure up to the munchies we choose at home on a daily basis. Luckily, Grain Foods Foundation Scientific Advisory Board member Dr. Glenn Gaesser, Ph.D. has some tried-and-true recommendations up his sleeve for those mornings when eating off of a plate just isn’t in the cards. Trust us—prepping homemade breakfast items before a big trip can make a world of difference when you’re standing …

So what should you eat? Your breakfast should provide you with around a quarter of your daily nutrients so it’s important to get a healthy balance from each of the food groups. Breakfast foods containing fibre-rich complex carbohydrates – such as wholemeal or granary bread – combined with a source of protein – such as eggs – will help to energise you and keep you feeling fuller for longer, meaning that you are less inclined to reach for sugary snacks mid-morning. Eggs (particularly the yolks) are also a great source of vitamins A, D, B2 and iodine. Adding vegetables such as tomatoes, lightly fried in a source of healthy fat such as olive oil or rapeseed oil, will add a further boost of nutrients, including vitamin C, folate and cancer-protective lycopene.

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