Tuesday 11th of May 2021

Feed Yourself Smarter: Breakfasts

It is not by chance that food is at the centre of every celebration around the world. Food is meant to be enjoyed, it is meant to taste delicious, to tantalise our taste buds. So why, when it comes to nutrition to support our health should that be any different, writes Angela Walker.

I am on a mission to change the way you think about food, diets and nutrition and part of that is removing the guilt Typically, after a holiday, even a lockdown style holiday, people feel they might have over-indulged and start thinking about starting a new diet. But all too often that diet is a short-lived thing, does that sound at all familiar?

In last month’s column I shared my build a plate idea. This month I want to help you Focus on One Meal.

In my experience what often happens with habit change is that people try to change too much at once. It becomes overwhelming  and too hard to stick to; it can also feel like it is too much of a compromise, especially if you try to follow a very fixed and rigid meal plan or diet.

The idea of making habit changes by small “bites” is well established from a behavioural change perspective and I see it working in practice. You start to feel the benefits, feel a sense of achievement and it is easier to sustain the new habit.

I find the simplest meal to start with is Breakfast because we already tend to be more habitual when it comes to breakfast. By creating two or even three healthy breakfast options that suit your taste buds as well as your lifestyle, you have enough variety and a simple-to-adapt new healthy habit.

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Here are two of my simple, go-to breakfast ideas:

Breakfast Jar

Ingredients for 1 portion:

½  Cup of Oats (can replace this with another flaked grains such as rice, millet, buckwheat or quinoa for a gluten-free option)
Splash of milk or a milk substitute
100g of Greek yoghurt (or Skyr)
20g chia, linseeds or pumpkin seeds
60g berries


You can pop this all in a container the night before and store in the fridge overnight you can add frozen berries if you do this and they are defrosted by the morning. 

Poached Egg on Avocado Rye Bread

Ingredients for 1 portion:

2 x eggs
½ avocado
2 slices of dark rye bread
Salt & pepper
Vinegar (optional to add to water for poaching.)


Put water and a teaspoon of vinegar (if using) into a pan of water, bring to the boil and then crack eggs to poach. Allow to cook for 3 or 4 minutes, you want the yolk to be still soft.

These are two examples from my list of go-to breakfast ideas, which also explains how to make a proper breakfast smoothie for those who enjoy a smoothie as a breakfast option or another meal replacement. To access this free handout click here

I hope you enjoy these and I would love to hear how you get on. For more tips on nutrition, health and the brain follow me on Instagram 


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