How do you break-the-fast?

I’m aware that some of you crazy lot like to work out pretty early in the morning; but what are you fuelling those high energy workouts with? Do you eat before or after your workouts? Do you even eat breakfast? Whether you workout early or late, your choice of breakfast can set the tone for the rest of the day. Choosing a healthy one can really boost your mindset, getting you ready for a healthy, positive and productive day.

When to eat breakfast is truly down to personal preference. Breakfast simply means ‘breaking the fast’ - and it doesn’t have to be at a certain time or feature particular foods. Just listen to your hunger signals - if you normally wake up starving, eating earlier may be best for you, but if you can’t stomach anything before 11am then that’s ok too! Intermittent fasting - the idea of eating only during a certain time frame, for example from 10am to 6pm - has limited supporting evidence, but if it helps you to stay on track and keep you in a good routine, then go for it.

The first meal of the day is the perfect opportunity to get in some key nutrients early on. Try and include two portions of fruit (or vegetables if savoury is more your thing!). A good carbohydrate source such as oats can provide a strong base; oats are incredibly nutritious and contain many essential vitamins and minerals such as manganese, phosphorus and magnesium. Make them with milk or fortified plant milk for a good calcium hit too and add in a chopped banana whilst they’re cooking for natural sweetness. Alternatively, a fruit and yoghurt bowl will also get you towards your calcium goals with added probiotics for a healthy gut. Try topping it with some nuts and seeds for some healthy fats and protein and a good dose of vitamin E, which will keep your skin glowing! If you prefer a savoury start to the day, avocado on toast is the classic millennial choice, but try adding some fresh tomatoes, spinach and seeds to boost the nutrient content. Whatever you prefer, set your day up right and make a healthy choice.