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Breakfast really is the most important meal of the day. It refuels your body after a long night without food, jump starting your day. The biggest breakfast mistake people make is eating processed cereals high in sugar. Refined cereals release sugar into the bloodstream quickly, leaving you craving more carbohydrates when blood sugar dips again within an hour or two.

To avoid mid-morning slumps that can lead to snacking, eat a breakfast that includes protein, good carbs, fresh fruit and no sugar. Read on for some healthy breakfast options that are quick and easy to prepare.

Oats

Oats are low-GI, full of fibre, and have been found to lower cholesterol levels. Cooking oats with milk (or soya milk) means you’ll also be getting some protein. Avoid sweetening your oats with sugar. Rather add raisins, grated apple and almonds for sweetness and extra flavour. Add a sprinkling of cinnamon, too, which will keep your blood sugar levels stable. Oats take as little as one minute to cook in the microwave.

Yoghurt, berries and muesli

Yoghurt is a good low-fat source of protein, berries are loaded with antioxidants and muesli is a source of healthy carbs. Be careful when choosing muesli, though, as many brands come with added sugar. If you can’t find sugar-free muesli at the supermarket, try a health shop. This breakfast is also super quick and can be ready in a minute or two.

Protein smoothie

If you’re very rushed in the morning, it’s okay to drink a protein shake for breakfast every now and then. Try Patrick Holford’s Get Up and Go, which will give you plenty of B vitamins, vitamin C, zinc and omega-3 fatty acids, as well as plenty of protein and healthy low-GI carbs. It’s also free of artificial additives and naturally flavoured with cinnamon and almond meal. Blend it with a banana and you’ll have a breakfast you can eat on the go in seconds.

If you have a little more time to prepare breakfast, eggs and soldiers with a piece of fruit is a good option (use wholegrain bread), as is scrambled egg with peppers on toast.

Tags: breakfast, eating healthily, food, Healthy breakfast