It’s not a time for my best breakfast ideas. Or any ideas for that matter.

That’s why I go for the same old, same old breakfast. Usually something with a mule-like sugar kick and loads of carbs. Delicious, don’t get me wrong, I love the sugary, carby cereals. Fortunately (or is that unfortunately?) there’s lots of breakfast cereal brands out there to fill the gap.

It’s now 7.48pm on a Monday night…

…Perfect breakfast ideas time.

So here’s some of my favourites:

1. Liquid Breakfast – blend a banana, low fat milk or soy milk, soy, linseed and almond meal, low GI cereal and go, go, go. Actually make it a fruit salad smoothie. Throw in whatever fruit you have, even the slightly overripe stuff.
2. Eggs-cellent breakfast idea – eggs on whole grain toast are a great under-rated way to start the day.
3. Low GI diet breakfast – sounds complicated but low GI foods and cereal products are easy to find. And well worth the effort. Start the day with a slow-release food and avoid the m-id-morning ’sugar low’.
4. Oats with grated green apple – simple, delicious, cheap and nutritious. A great combination.
5. Healthy Breakfast – low GI cereal, whole grain toast, fresh juice and a green tea. This is not only super healthy, a low GI diet helps keep your hunger away for longer than higher GI foods.

Sometimes the best idea is to prepare a little before bed the night before.

Also, a healthy breakfast sets you up for a virtuous day. You just feel better about yourself safe in the knowledge you’ve started the day healthily.

Enjoy!

Now, with all the information available about what’s in many cereals I’ve changed my mind. I also think many others have changed theirs as well.

Nothing good ever comes out of a box.

I once heard this from a nutritionist friend when we were chatting about cereals. (Yes, I actually do chat about cereals).

And when you look a bit closer at what’s in most breakfast cereals you’ll probably agree. It’s too easy to point the finger at the obvious culprits – the mass-produced kid-friendly cereals, especially the chocolate based ones. We know these are nutritionally poor. But what about the so-called healthy cereals?

Many of these healthy cereals point to the fruits included in their ingredients as if that’s evidence of their goodness. What they don’t highlight (but it’s there on the nutritional panel) is the surge in sugar levels from dried fruit.

Don’t get me wrong, fruit is vital everyday food. But the better option is fresh fruit added to your cereal. It’ll taste better and give you far more nutrition, especially fibre.

The most important part of any cereal – the nutritional panel.

Have you noticed when you’re considering a new product you immediately turn it over to check-out the nutritional panel? I know I do. Without really thinking about it.

I guess the reason is that it just feels more credible than other claims made on-pack. The nutritional panel and ingredient list seems like a government requirement to manufacturers and wrong information would be punishable – which, in fact, it is.

Ticking the cereal boxes

So what should we look for in the nutritional information? Of course, it depends on what you’re looking for, for example weight-loss, low GI, organic or just an all-round healthy start to the day.

For me, the best breakfast cereals have to tick all the boxes: natural ingredients, low carb (say, under 50%), high protein, high fibre, low salt, no additives and, most of all, low sugar.

Sugar is the enemy of a healthy breakfast.

Starting your day with a hefty dose of refined, processed sugar like what is found in many cereals, is not a good start. Tasty, sure, but the honeymoon is soon over when the sugar-high wears off and your energy levels dip. Not to mention the 10.30am hunger pains.

Wean yourself off the sugar by mixing some low sugar cereal with your regular cereal. Gradually, over a week or so, increase the level of the low sugar cereal and you’ll notice your body get used to (and appreciate) the goodness of a healthy, low sugar cereal.

Enjoy!

The biggest, most brilliant idea is to actually have breakfast. Maybe not a big idea to you but many people skip the most important meal of the day.

The only thing you should skip in the morning are diets that don’t fill you up with natural, healthy, sustaining foods. There is one more thing you should skip (no, not a rope) and that is high carb, sugary, fortified cereals. You know, the ones that taste great and give you a surge of energy (a surge of sugar more like) but leave you hungry and lacking zest by mid-morning.

Breakfast – make a meal of it

That’s right. A delicious, natural, filling meal you crave every morning. Fuel up on healthy foods and you’ll be amazed how you can push through “hunger o’clock”, that is, 11am.

Make Low GI Breakfast Cereal high on your list

Most simply, low GI foods release their energy slower than medium or high GI foods. That means a longer feeling of energy and hunger satisfaction. And that means they keep you going for longer.

Breakfast Ideas

Traditional egg breakfast – why not?!? Eggs fill you up with protein. Poach them to avoid adding oil to you day. Add some wholegrain toast (no butter, you don’t need it with egg) and herbal tea. And go.

Liquid Breakfast – blend a banana, seasonal berries and low fat yoghurt with low fat milk: cow, soy or oat, bran and some healthy muesli. A meal in a cup.

Enjoy!