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Breakfast is an essential start to the day. It kickstarts your metabolism after the overnight fast and provides a great opportunity to get some dairy and fibre into your day. By giving your body the right fuel every morning, you reduce the risk of weight gain by elevating your metabolic rate and lowering the tendency to snack inappropriately. Choose one of the following options.
» ¾ cup high-fibre, low-GI cereal (e.g. All Bran, Guardian, cooked raw oats) with 200mL skim milk, topped with ½ sliced banana
» 2 x hi-fibre Weet-Bix with 200mL skim milk, topped with sliced fresh fruit
» 150g low-fat yoghurt topped with ⅓ cup rolled oats and blueberries
» 1 cup fresh fruit salad with 200g low-fat yoghurt
» 1–2 poached eggs on 1 slice sourdough with mushrooms
» ½ cup baked beans on wholegrain toast
» ⅔ cup cooked porridge with 100mL skim milk, grated apple and cinnamon
» Omelette: 1–2 eggs, ¼ cup skim milk, 2 tablespoons grated reduced fat cheese with vegies such as capsicum, onion, spinach, mushrooms, tomato
»1 slice Burgen fruit toast topped with ricotta cheese and sliced pear
» Toasted English muffin with grilled cheese (40g) and tomato plus mushrooms
- Never skip breakfast.
- If you are not hungry in the morning, try reducing what you eat in the evenings or schedule exercise before breakfast.