I was recently asked by the Daily Mail Online about my favourite go-to breakfast?
This had me thinking a little bit about how my view of breakfast and eating in general has changed over the years. There was a time when I conformed to the view that breakfast was the most important meal of the day and that you should eat as soon as you get up. However, as i’ve gotten a little older (heaven forbid I am nearly 40!! – cringe) my food taste and lifestyle has changed. I’m no longer dashing to the gym at the crack of dawn as stressful deadlines and lack of organization skills have me up early, frantically typing to meet overdue deadlines and for some reason the last thing I feel like doing when I’m stressed or distracted is eating. Coffee is the only thing that’s going to hit the spot at 6am.
Forget the old adage of eating breakfast like a king, lunch like a prince and supper like a pauper. Who even came up with this anyway! I now firmly believe that eating should be more intuitive. Not that you should throw regular meal times out of the window but I do think that we need to learn to listen to our body and eat when we genuinely feel hungry.
Understanding your own hunger and fullness is probably the best thing you can do to help maintain a healthy weight and work in sync with your body. This doesn’t mean starving yourself because you’re too rushed in the morning to make breakfast or cant be bothered to cook, but satisfying the need for food when your body asks for it.
There’s a whole raft of information out there dictating when, how and what we should be eating, but understanding and listening to your own body is always going to be the best option. There was a time when we had to hunt for our food and mealtimes were dictated by what you managed to forage or catch. Although you cant draw comparisons as we have come a long way since then, eating for the sake of eating or at a set times during the day just doesn’t seem to make sense.
It’s really flippant to think this is an easy way to eat as there are wider issues around food that influence how and what people eat but learning to adopt basic mindfulness and intuitive eating skills can help. Don’t be put off by the sound of these concepts as they really are just common sense.
Whilst a healthy balanced diet is key to good health, the idea of what this is has become very blurred as we have so much access to nutrition advice and media attention on the latest superfood or wonder diet. Just getting back to basics about healthy eating and focusing your attention more on how you eat and not what you eat will help you to tune into your basic cycle of hunger and satiety.
Tips for mindful eating
Eating is not a race. Taking your time to eat and enjoy your food will help you to recognize when you’re full. Chew your food slowly as this will help with digestion and give your body time to recognize that you are full. Eating too quickly also leads to indigestion and bloating. Many fast eaters have adopted these habits from childhood and they often come from large families so trying to educate your children on the idea of eating slowly may go some way in helping to prevent this habit from being passed on.
Try and make food and eating the main attraction at the dinner table. Turn the TV off and make dinner time an electronic-free zone. This doesn’t mean forgoing the Saturday night take-away and movie but just making all other evening meal times about the food without distraction.
Savour the flavour
Eating slowly and savoring every mouthful of food allows you to appreciate the flavours and textures of food, which adds to the enjoyment of eating. If you wolf down you meal in five minutes then it’s likely you won’t even notice what you’re eating and this can lead to a lack of appreciation making food and eating a mechanical process of eating to live rather than living to eat.
So after all that, what was my favorite breakfast? Well it was chopped egg and avocado on toast that I actually ate at 11am when I finally felt hungry after a morning of deadlines and coffee.
Chopped egg and avocado on toast
300 calories per serving
1 small avocado
1/2 yellow pepper, deseeded and finely diced
1 spring onions, finely sliced
2 chives, finely chopped
1 small handful of coriander, finely chopped
1/2 lemon, juiced
1 tbsp Extra virgin olive oil
1 slice of granary bread, toasted
- Place the egg in a small pan of water set over a high heat and bring to the boil. Simmer for 8 minutes then take the pan off the heat and place under cold tuning water to cool.
- Once cooled (about 2 minutes), peel the shell from the egg. Quarter the egg.
- Add the remaining ingredients (except the granary toast) to a medium-sized bowl and combine well.
- Serve the egg on a plate with the avocado mixture and granary toast.
Download recipe here Chopped egg and avocado on toast