How to Make a Healthy Breakfast Every Day in 10 Minutes or Less

Breakfast is the most important meal of the day they say.  But as busy mums with limited time we are often in such a rush that a healthy, nutritious start to the day is the last thing on our minds. There's no getting away from it, what you eat for your first meal of the day is really important. Here's how to get past all the morning crazy and make a healthy breakfast in just 10 minutes a day.

Why You Should Eat Breakfast

A healthy, satisfying breakfast is crucial to keeping your energy levels stable, and stopping those pesky cravings for sugary snacks later on. For kids it's even more important so, instead of grabbing something not so healthy, read our guide to fixing a healthy breakfast in less than 10 minutes every morning.

Eating a breakfast which releases energy slowly can keep you satisfied until lunchtime and is thought to improve your general mood as well as boost concentration and memory. Just like your other organs, your brain needs good healthy energy to function at its best!

How can I make time for a good breakfast?

It all sounds simple, but we can often feel like we just don’t have time for breakfast in the morning. If that's you, try setting your alarm just 10 minutes earlier. Living and eating healthier is all about changing your habits a little bit at a time! You could even prepare your breakfast the night before so it’s there ready to eat when you wake.

Try these pear and blueberry overnight oats.

If you struggle to find time to make or eat breakfast before you leave for work, why not take enough healthy breakfast ingredients into work for the whole week on Monday morning, and prepare and eat in the workplace? Or at home you could set out five days worth of breakfast on trays or in the fridge.

If you or one of your kids are one of those people who just doesn't feel like eating in the morning, try introducing it a little at a time. Start with a glass of water and a piece of fruit and build up from there.

Avoid the temptation to rely on caffeine to wake you up in the morning. Coffee might give you a quick pick-me-up in the morning, but it’s only a temporary caffeine boost and doesn’t contain any nutrients that can help nourish your body and set you up for the day ahead.

Healthy Breakfast Swaps

A healthy breakfast will set you up for the day giving you high energy levels and stable blood sugar. a But a high sugar breakfast such as cereal, pastries or muffins can leave you low in energy later on and craving a mid-morning sugar-fix.

While a breakfast high in protein and fibre will give you more energy and keep you feeling fuller for longer. Plus, breakfast kick-starts your metabolism helping to keep you awake and more alert all day.

So you definitely need to make time for breakfast and to make it count! But how do you do it? Here's how to do breakfast right every day and some healthy swaps to make for a healthier breakfast:

Swap pastries or cereal bars for yogurt and fruit

Greek yogurt is high in protein so it will fill you up, many also contain probiotics which help to keep your gut healthy.

Avoid low fat versions as they have been filled with sugar or other nasties to make them taste better. Stick with real full fat yogurt but keep your portion to around 100g. Again, fruit and chopped nuts are healthy additions.

Swap cereal for porridge

Swap sugary cereal for porridge topped with cinnamon and some fruit, either fresh, frozen or dried.

Porridge oats are a slow-release energy source and they also contain fibre which aids your digestion as well as keeping you feeling full. Cinnamon adds flavour without sugar, while adding nuts such as almonds or fruit boosts your vitamin and mineral levels and adds to your 5-a-day target.

Swap a full English breakfast for a healthier version

It is possible to eat a cooked breakfast but go veggie with healthier sausages cooked in the oven or under the grill. Processed meat is considered carsinogenic by the World Health Organisation so switching to vegetarian or vegan sausages will help your heart health and help you avoid cancer.

Add baked beans and eggs for protein (boiled, poached or scrambled), and plenty of veggies (grilled tomatoes and mushrooms, sauteed spinach and half an avocado) along with wholegrain toast for a delicious spread that will set you up for the day.

Healthy Breakfasts for Kids

Children need a healthy start to their day even more than we do. They need to have plenty of energy to learn, play and exercise. A healthy breakfast is the ideal way to make that happen and even when you're busy and your mornings are crazy, there's time. Here’s how to have a healthy breakfast every day in less than ten minutes.

The first step is planning and preparation. Before you do your weekly shop or online order, take a few minutes to plan out breakfasts for the week too. Add some yogurt, plenty of fruit, a bag of nuts and other easy fixes to your list.

If you have time to make some breakfast options up over the weekend, try waffles made with  wholemeal flour, or add some fruit such as apple, banana or pineapple to pancake batter. Both of these can be cooked then stored or frozen and popped into the toaster in the morning before school.

Overnight oats are a great make-ahead option, or make a big batch of porridge then heat a portion up in the microwave. You could also try making your own granola so you know exactly what has gone in it (plenty of nuts, dried fruit and no added sugar), then serve with yogurt and berries or chopped fruit on top.

Yogurt-based smoothies are another option, but try not to have these too often as they lack the fibre of whole fruit and are quick-release energy and calories.

By planning, buying and prepping what you can ahead of time you can whip up a healthy breakfast your kids will love in less than ten minutes.

You could even get the kids involved in setting the table, laying out the foods, chopping vegetables or other small tasks. When everyone works together it all gets done a lot quicker, allowing you all to sit down together to enjoy the most important meal of the day.

One last tip: drink a glass of water when you wake up. Six to eight hours is a long time to go without any water, so rehydrate first thing with a glass of water. It’ll make you feel more alert and boost your energy so you might be less tempted to seek a temporary energy boost from a sugary snack later in the day. It will also plump up your skin and clear any skin issues over time. Some people like to add lemon slices or freshly squeezed juice to the water too to aid digestion.

Some healthy breakfast recipes to try:

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