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Break the fast

Many people skip breakfast due to their busy lives and a lack of time in the mornings. According to experts, breakfast is integral for both mental and physical health, and in fact, people who eat breakfast actually eat fewer calories throughout the entire day; however this does depend on what is eaten and how healthy it really is.

As we enter what we commonly call the ‘silly season’ and our lives get ridiculously fast paced, it is even more important to look after ourselves and to do this, we need to keep our diet in check.


After work Christmas drinks, parties, dinners and all the social gatherings we take part in at this time of year puts out bodies under even more stress than usual. Starting off each day well will help give our body some of the nutrition it needs to function correctly and maintain our health.

Narelle Plapp, Naturopath and founder of one of Australia’s leading muesli brands Food for Health, is passionate about breakfast and believes that skipping breakfast results in weight gain and an increased risk of diabetes. That being said, in order to get the most out of breakfast there a few things to keep in mind.


Narelle Plapp

Below Narelle has provided her top tips for a healthy breakfast:

Eat breakfast like a king

Have you heard of the saying “eat breakfast like a king, lunch like a prince and dinner like a pauper?” People are more likely to maintain their weight and have a better functioning digestive system if they eat this way. Breakfast should include a balance between healthy fats, protein, carbs, fibre and little refined sugar.

Breaking the fast

A larger breakfast takes time to prepare, but remember that breakfast is “breaking the fast” so you should give your body the fuel it deserves and yourself the time to prepare. Getting out of bed a little earlier will make all the difference with eating a healthy, wholesome breakfast.

Drinking water

Drink a glass of warm water with a squeeze of lemon or lime 30 minutes before you eat which will get your gut enzymes active. Gut enzymes (digestive enzymes) break down our food into nutrients so that our bodies can absorb them.


Eat protein! Protein keeps you fuller for longer. Foods that are high in protein and great with breakfast are eggs, Greek yoghurt, cottage cheese, milk, bacon, salmon, nuts and some grains including quinoa, to name a few.



Preparation is the key

Be prepared. Always have a fridge full of healthy options. My fridge always has: eggs, smoked salmon, avocado, milk, full fat yoghurt and berries. My cupboard always has: rolled oats, Food for Health seed boosters, quinoa, Food for Health fruit free clusters and fibre cleanse Muesli.



By understanding the concept of a good breakfast and its benefits, people will see what works for their body and what doesn’t and change their meal accordingly. As long as you eat breakfast, you’re already one step ahead.