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Are you eating enough fibre, protein, good fats, antioxidants and greens in your breakfasts? Take a look at our nutritionist approved breakfasts that tick these boxes.

It’s true that breakfast is the most important meal of the day and an excellent opportunity to fuel your body with the right nutrition to power you through the morning! Sometimes it can be tricky to ensure you get enough of a particular nutrient, macro or micronutrient such as fibre, protein, good fats or even antioxidants.

wholegrain porridge

Morlife Goji Antiox Multigrain Porridge

Fibre
Fibre is an essential macronutrient in the diet, it is necessary for healthy bowels and has also been linked to lower rates of obesity, cardiovascular disease, diabetes and certain cancers[1]. According to Australian Dietary requirements, we require 30g of fibre a day which many of us are severally lacking. There are plenty of fibre rich breakfast solutions that will satisfy the body and taste buds.

-Morlife Goji Antiox Multigrain Porridge mixed with Morlife Inulin plus                                   

=11.2g fibre (37.3% DI*)

 

-2 slices wholemeal bread with natural crunchy peanut butter & 1 medium banana sliced on top

= 8.3g fibre (27.7% DI*)

 

-Morlife Spiced Apple Chia Pudding

=9.9g fibre (33% DI*)

 

Protein
Another essential macronutrient, protein is essential in numerous processes in the body where it is used to build and repair tissues. A common misconception may be that protein is only high in meats, but there are plenty of both vegan and vegetarian protein options which you can enjoy for breakfast.

-1 slice wholemeal bread with 2 scrambled eggs & ½ cup mushrooms (replace eggs for tofu if vegan)

=16.7g protein (33.4% DI*)

 

-Greek Yoghurt mixed with ¼ Morlife Tropical Digest Muesli

=13.6g protein (27.2% DI*)

 

-Choc Protein breakfast shake with Morlife Soy Protein Isolate, frozen raspberries & Morlife Certified Organic Cacao Powder

=27.3g protein (54.6& DI*)

Morlife Tropical Digest Wholegrain Muesli

Good Fats
Fats can often be associated as something to avoid, which should not be the case. Fats are essential in the diet when eaten in moderation. Rather than avoiding fats, it’s important to look at the types of fats you consume. This includes unsaturated fatty acids such as monounsaturated fats, omega-3 & 6 fatty acids and polyunsaturated fats.

-Smashed avocado on toast sprinkled a crushed nuts & seeds (chia seeds, sesame seeds, almonds, pumpkin seeds)
polyunsaturated fats: 7g
monounsaturated fats:
21g
omega 3 fatty acids: 1780mg

 

-Cooked Salmon with wilted greens & vegetables
polyunsaturated fats: 7.9g
monounsaturated fats:
7.9g
omega 3 fatty acids: 4023mg
omega 6 fatty acids: 1185mg

 

-Homemade granola mix made up of coconut flakes, almonds, walnuts, flax seeds, hemp seeds & Morlife Certified Organic Cacao Nibs.
polyunsaturated fats: 9.2g
monounsaturated fats: 5.75g
omega 3 fatty acids: 3200mg
omega 9 fatty acids: 2200mg

Turmeric Latte Overnight Oats

Antioxidants
Antioxidants are present in a variety of different foods, ranging from herbs, spices, fruits and vegetables. They are important in reducing free radical damage, therefore an essential component of the diet.

-Mixed Berry Smoothie with strawberries, raspberries, blueberries & blackberries & Morlife Certified Organic Cacao Powder blended with almond milk and sweetened naturally with Morlife Monk Fruit Powder. Monk Fruit Powder contains naturally occurring antioxidants; ‘mogrosides’ which give it the intense sweetness. 
Cacao ORAC value = 103230 μmol TE/100g

 

-Morlife Goji Antiox Wholegrain Toasted Muesli
ORAC value = 5340 μmol TE/60g

 

-Overnight oats mixed with Morlife Turmeric Latte (see our recipe here).

 

Greens
How many times have you heard the statement ‘eat your greens’ and for good reason! Leafy greens and green vegetables contain an abundance of vitamins, minerals and other nutrients which provide essential benefits to the body.

-Green Smoothie Bowl with frozen fruits, spinach, Morlife Certified Organic Spirulina Powder with coconut milk

-Vegetable Omelette with eggs, kale, parsley, broccoli, cherry tomatoes and onion

-Green Smoothie with Alkalising Greens, frozen berries, spinach, chia seeds blended with coconut water.

Pineapple Coconut Alkalising Greens Bowl

 

*Percentage Daily Intakes are based on an average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

[1] https://www.nrv.gov.au/chronic-disease/micronutrients-dietary-fibre