You may have heard it many times before, but it is worth repeating. Breakfast really is the most important meal of the day. Eating breakfast is the secret to staying healthy, especially important for those living with hepatitis C.

Why is breakfast so important?

It’s a fuel for your body

By morning, your brain and body need new fuel for the day ahead, and even if you are not hungry when you first wake up, your body will still need the extra energy contained in a breakfast meal as its functions don’t stop just because you go to sleep! Without breakfast, your body simply has no energy; like a car without petrol, it is running on empty.

Boost your nutrition intake

Breakfast is an ideal opportunity to get good nutrients in your diet that you may not find space for later in the day – fresh or canned fruit, for example, can help you achieve the “two serves of fruit” a day and also boost your vitamin C intake. Having milk or yoghurt at breakfast can boost your calcium intake, but things like wholegrain cereals or porridge can be a good opportunity to eat more fibre.

Super brain power

High fibre cereals such as Weetbix will give your brain fuel to enhance your concentration and improve your thinking ability. Skipping breakfast can make you grumpy!

Breaking the strain

If your bowels are sluggish, particularly for people who use or have used opiates, breakfast is the perfect time to get started. The keys to keep your motions regular are to consume adequate fibre, be active and drink plenty of water. So, choose high-fibre cereals, porridge or muesli and add dried fruits such as prunes.

Why do people skip breakfast?

Here are some of the most common excuses:

I don’t feel like eating in the morning

If you are not hungry at breakfast time, check the time of your evening meal and any later snacks. This is a sign that you are eating too late in the evening and your body doesn’t have time to digest the food and you still feel full in the morning. Try eating dinner by 7pm and not snacking throughout the evening. Leave about 1-2 hour before eating your breakfast if you simply have no appetite when you have just gotten up. Going for a walk before breakfast can help stimulate your appetite.

I don’t have enough time

No matter how little time you have, breakfast is too important to miss. A bowl of muesli or cereals with milk and sliced banana only takes a few minutes to eat. You can even eat a slice of toast on the go or whip up a fruit smoothie to sip on.

I wake up in the morning, grab a cup of coffee, light up a cigarette and have “breakfast”

Who doesn’t crave a cup of coffee in the morning? Coffee is a wake-up call that gives us some hydration and a jolt of caffeine. But while it may hold you over until lunch time, it is only the liquid that is filling your stomach and tricking you into feeling satisfied. It also takes away your appetite. For those of you die-hard coffee fans, what you could do is take a lesser amount of coffee in the morning. Drink tea instead. Remember to add some grains and fruit to your caffeine and nicotine breakfast!

Skipping breakfast will keep me slim

Some people skip breakfast in an effort to lose weight. Contrary to their beliefs, breakfast is a good friend! Enjoying a high-fibre breakfast can be quite filling so you are less likely to snack on sugary or high fat food during mid-morning.

What makes a good breakfast?

Your whole diet is important, not just what you eat for breakfast. But breakfast makes a significant contribution to your overall daily nutrient intake. Here’s a checklist of the winning formula: wholegrain cereals or bread, porridge, fresh fruit, milk, yoghurt, smoothie, omelette and even meats like ham on toast. Fruit juice is a quick alternative with the same valuable vitamin C, but it has virtually no fibre.

So, tomorrow morning, fuel up with a healthy breakfast! Don’t skip your breakfast anymore!

Cheese and herb omelette (serves 2)

An omelette is great for a weekend breakfast and for those who like savoury in the morning for brekkie. Add sautéed slice mushrooms to the omelette as well, if you like.

Time to make: 15 minutes

Ingredients:

4 eggs
2 tablespoons water
3 tablespoons chopped mixed herbs (parsley, chives, basil)
1 tomato, chopped
¼ cup grated cheese
¼ cup chopped ham
Spray oil

What you need:

Knife
Chopping board
Bowl
Fork
Small frying pan
Spatula

What to do:

1. Use a fork to whisk eggs, water and herbs until well combined.
2. Heat a frying pan over medium high heat. Spray with oil. Add eggs to the pan. Use a spatula to pull the edge of the omelette in from the side of the pan, allowing the uncooked mixture to heat and cook.
3. When the egg mixture is just set and the surface looks creamy, sprinkle on cheese, tomato and ham.
4. Fold the omelette in half to cover the filling. Carefully slide onto a plate. Serve immediately with hot wholegrain toast.

Breakfast smoothie (serves 4)

When you don’t feel like eating in the morning, try this “breakfast in a glass”. It’s filling and is easy to make! Feel free to experiment with other favourite fruits as well.

Time to make: 5 minutes

Ingredients:

2 bananas, peeled and cut into chunks
1 breakfast biscuit such as Weetbix, crumbled, or 1/4 cup rolled oats
1 litre low fat milk
4 tablespoon low fat yoghurt
2 teaspoons honey

What you need:

Knife
Chopping board
Blender

What to do:

• Whiz all ingredients together in a blender. Pour into four tall glasses and serve immediately.

If you would like to see a Dietitian (free of charge), please contact the Albion St Nutrition Division for an appointment on (02) 9332 9600, or at the clinic at 150-154 Albion St Surry Hills.

Lia Purnomo
Albion St Centre

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