RATING: 5½ out of 10

User's comments:
Here is my breakfast for the last few years. I never get hungry during the day, although I have about 2-3 apples a day and enough water. I also do a bit of running and swimming for exercise. The seeds give a very special taste to the oats, but I do enjoy it.

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Half a cup of oats; half a cup of plain yoghurt; half a cup of full-cream milk; a full spoon of honey; a handful of raisins-and-seed mix.

Seed mix:
2 cups of pumpkin seeds
2 cups of sunflower seed
1 cup of sesame seed
1 cup of canary mixed seeds
Half a cup of cashew nuts (sometimes)

I throw all the seeds in a coffee grinder to chop it fine, mix all the seeds and put it in a Tupperware holder in the fridge. It makes enough for a week. (Takes too much time to prepare the seeds every morning.)

Method
1) Microwave the oats with 1 cup of water for 3 min. (very little salt)
2) Remove oats stir and cool down
3) Add milk and stir till creamy
4) Add 4 tablespoons of the seed mix and stir
5) Dish up in plate. Add 4 tablespoons of yoghurt and a tablespoon of honey on top

A cup of coffee with my vitamins, which is a mixture of:
Vit C – 1000mg slow release
Vit E – 1000mg
Zink – 2 tablets
Beta carotene – 3 tablets
Vit B – 1 tablet
Omega-3 – 1 tablet
Garlic – 3 tablets

Expert's comments:
I have no doubt that consumption of a balanced breakfast as you describe, starts your day off on a high note and keeps you going throughout the morning. You are eating a mixture which will ensure slow, gradual release of energy into the bloodstream and sustain energy levels.

The seed-and-nut mix is a great way of obtaining the necessary essential fats we need from our diets (omega-3 and omega-6). Grinding the seeds and nuts further enhances the availability and absorption of the nutrients. 2-3 tablespoons daily should be sufficient to meet your needs.

Good sources of omega-6 fat include seeds and their oils, e.g. pumpkin, sunflower, safflower, sesame, corn, canola, soya bean; evening primrose oil and nuts, e.g. peanuts, walnuts etc. Omega-3 fat can be obtained from certain seeds and their oils like flaxseed, linseed and pumpkin seed; oily, carnivorous fish and their oils (eat once to twice weekly), e.g. mackerel, herring, tuna, salmon, sardines, anchovies; and omega-enriched eggs.

It is unclear as to whether you eat a balanced lunch and dinner or whether the apples make up the rest of your daily nutrient intake. Remember not to miss a meal (eat 3-5 times a day) and take care to include meals that contain a combination of mainly fibre-rich carbohydrates, moderate amounts of low-fat protein, small amounts of healthy fats, fruits and/or vegetables.

Regarding fruits and vegetables, aim for five-a-day and always try to include as much variety as possible to maximise the vitamins and minerals obtained from the different types.

A word of caution regarding your vitamin and mineral supplementation – overall, your vitamin and mineral intake through supplements seems rather high (amounts of beta-carotene, zinc, omega-3 and vitamin B unclear). Consumption of natural dietary sources and antioxidant-rich, whole foods is always preferred and recommended for optimal nutrient provision and absorption instead of taking potential mega doses through supplementation.

Recent research indicates that uncontrolled supplementation of antioxidants could in fact be detrimental to one’s health and even increase the risk of death. Antioxidant supplements (vitamin A, C, E and beta-carotene), singly or in combination with other nutrients, given at different doses and duration significantly increased all-cause mortality.

In summary, make sure you are consuming an adequate diet which includes a variety of foods and sufficient fruits and vegetables. Consult an expert on the adequacy of your diet if you're unsure. Avoid supplements with glamorous multi-claims which cannot be substantiated when scrutinised. Avoid single-nutrient supplements. Check the composition of the supplement you plan to take or you are taking. Choose a multi-vitamin, multi-mineral supplement that contains up to 2-3 times the recommended intake for your age.
 

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