Dr Sophia Komninou, a top nutritionist working at Swansea University, has revealed essential ingredients and combinations for a healthy breakfast that can set you up for a successful day. She emphasises the importance of choosing the right foods and drinks in the morning to promote overall well-being and energy levels. Dr Komninou suggests various breakfast options based on individual goals and lifestyles.
For those looking to keep up with the kids, Dr Komninou recommends starting the day with an omelette or scrambled eggs with vegetables and cheese on wholegrain toast, paired with fresh fruit and yoghurt. This provides a balanced meal with steady protein, slow-release carbohydrates, and essential vitamins for sustained energy levels throughout the morning. It’s a perfect choice for busy parents who need to stay energised.
Alternatively, a bowl of porridge made with plant or dairy milk topped with banana and nuts can be an ideal option for settling the stomach and maintaining focus until lunchtime. Bananas are rich in potassium, which supports nerve function, while nuts provide magnesium for relaxation and brain function. Pairing this with chamomile or green tea can further promote relaxation and reduce stress.
Dr Komninou advises against salty foods and excessive caffeine at breakfast, especially if there are plans for indulging in alcohol later in the day. Opting for eggs and avocado on wholegrain toast can help counteract the dehydrating effects of alcohol, thanks to the amino acids present in these foods. Additionally, wholegrain toast provides a steady release of energy, preventing crashes and headaches post-consumption.
For a leisurely weekend breakfast that supports mood balance, a combination of wholegrain toast with almond butter, a banana, and chamomile tea can be beneficial. This meal delivers complex carbs, magnesium, and vitamin B6 to promote muscle relaxation, nervous system function, and serotonin production, respectively. It’s a soothing way to kickstart a day of relaxation.
When looking to spark romance, Dr Komninou suggests indulging in waffles with a dark chocolate drizzle and mixed berries. Dark chocolate and berries contain flavonoids that enhance blood flow and mood, with chocolate also containing phenylethylamine for a feel-good boost. Berries, especially strawberries, are rich in vitamin C, which can support libido. This decadent breakfast sets the tone for a special and loving day.
For individuals facing a busy and physically demanding day, skipping breakfast is not the solution. Starting with a light yet nutritious meal like porridge with honey and dried fruit or scrambled egg whites on a bagel with orange juice can provide the necessary fuel for high-intensity activities. These options offer quick-release energy, lean protein, and essential nutrients for muscle recovery and inflammation reduction post-exercise.
Dr Komninou has partnered with Best Western Hotels to emphasise the importance of a nutritious breakfast for maintaining energy levels and overall well-being, especially in the face of life’s demands. She highlights that a good breakfast should not only fill you up but also provide consistent energy to tackle the day ahead, maintain focus, stamina, and uplift mood. A balanced breakfast ensures individuals can fully enjoy every moment of their day.