Eat like a king

Most of us are familiar with the old saying: "Eat breakfast like a king, lunch like a prince and supper like a pauper". But how many of us do eat a healthy big breakfast fit for a king?

Early mornings tend to be hectic in most households, we either don’t have enough time to eat something in the early morning rush, or we have to get up so early that we’re not hungry yet.

Eating breakfast, however, is very important as you literally break the fast after a long night’s rest.

Without breakfast your blood sugar levels remain low - leading to tiredness, lethargy, lack of concentration, irritability, poor work performance and an increased tendency to make mistakes.

If you’re keeping an eye on your weight, skipping breakfast is also not a great idea. Your energy levels drop so low by mid-morning that you end up raiding the canteen or vending machine for high-sugar, high-fat snacks, which over time will just pile on the pounds; making you feel even more miserable. Not eating breakfast can also increase your risk to develop insulin resistance and diabetes.

Breakfast does not have to be a grand affair in the mornings. Simply combine some good protein and carbs (such as high-fibre cereal and low-fat milk; or wholewheat toast and a boiled egg) add a piece of fruit, and you are good to go! Steer clear of the fries - they will only tap your energy and damage your health in the long run.

If you’re having a light breakfast, pack some healthy snacks such as nuts, raisins, yoghurt and fruit for work, so you can refuel when you start feeling the hunger pangs.

Over weekends, when you have more time, turn your healthy breakfast into a relaxing brunch with friends and family. Food is not only there for fuel, it’s also there for enjoyment and sharing the good times.

- Birgit Ottermann, Eat Well newsletter, April 2012)