Breakfast is the most important meal of the day, it fires up our digestion and can maintain a steady source of fuel throughout the morning. A sustaining breakfast consists of a balance of complex carbohydrates and protein. Even if youleave home early and only have a short time to prepare a morning snack it isstill possible to create a slow burning source of energy and sustenance by combining quality proteins with complex carbohydrates. This helps to avoid the 11 am crash many of us have experienced before. This can often be caused by having a breakfast that consists of too many simple sugars. Many Breakfast cereals for instance contain high amounts of simple sugars that cause the blood sugars levels to sky rocket in the morning. High amounts of sugar in the blood stream can cause an over production of insulin (needed to draw sugar into the cells for energy) and after a few hours of this there is a crash in the blood sugar levels as they drop too low, too fast.

The solution is too become aware of Complex Carbohydrate food options and steer away from the simple sugars. However a small amount of simple sugars in the diet is necessary and beneficial such as those found in fruits. Fluctuations can be avoided by including some protein in the meal as this helps to slow down the dispersal of the sugars into the blood stream. For instance if you were to eat some fruit for breakfast, combine it with some yoghurt or nuts for the protein.

Eating a good breakfast will make it easier for your body to balance blood sugar levels throughout the day. Try to combine a small portion of protein with complex carbohydrates – for example unsweetened muesli with yoghurt and nuts, or sour dough and egg. The protein content helps to slow the release of sugars into your blood stream. This helps to maintain a more consistent level of energy throughout the morning and avoid the sugar lows. It’s fine to eat your faveorite fruits as long as you combine them with some protein such as nuts and yoghurt. Or put them in a smoothie. In fact, the majority of your food intake should be from fresh fruits and vegetables.


  • Sour dough toast with ingredients such as avocado, tomato, fetta, poached eggs, baby spinach or rocket. With a pinch of black pepper or add tahini, tabasco or balsamic vinegar.
  • Sourdough toast with macadamia butter, cinnamon and banana
  • Pancakes can be a healthy option if the right flour is used such as buckwheat, coconut, almond or oatmeal. Try it with some yoghurt and seasonal fruits such as blueberries, strawberries, bananas and mango. Sprinkle some cinnamon and a small drizzle of organic maple syrup. Maple syrup has a lower fructose level than honey and contains antioxidants and minerals. However it is still a simple sugar so only use a small amount to avoid blood sugar fluctuations.
  • Smoothies are a fast and easy option. You just need a good blender. Add seasonal fruit of your choice with some quality protein powder, yoghurt, and a milk such as oat, rice, almond, organic dairy or soy. Its a good idea to alternate milks regularly to avoid developing a food intolerance and also to maximise the variety of nutrients
  • Porridge made from mixed grains such as buckwheat, millet, oats, flaxseeds, quinoa and rice flakes. This breakfast is high in protein. You may like to add fresh berries, cinnamon and yoghurt to increase the nutritional content.
  • Bircher muesli soaked in apple juice or coconut water overnight. Add fresh seasonal fruit and yoghurt.
  • Nuts can also be incorporated into these meals for an extra hit of protein.