Starting the day with a good breakfast means you’ve got the energy to tackle your day, regardless of what it brings for you.
Many of us enjoy a bowl of muesli for breakfast. Here’s how you can easily boost your breakfast for a bigger nutrition hit.
½ cup of a regular toasted muesli with oats and dried fruit, with 1 cup (250ml) trim milk.
Nutrition: 1550kJ(370cal), 16g protein, 10g fat, 2g sat fat, 50g carbs, 28g sugars, 7g fibre, 360mg calcium, 2mg iron
Our upgraded brekkie:
½ cup of a regular toasted muesli with oats and dried fruit, ½ cup calcium-fortified trim milk, ½ cup high-protein (Greek-style) yoghurt, 2 teaspoons each of chia, pumpkin and sunflower seeds, 1 kiwifruit and ¹⁄³ cup blueberries.
Nutrition: 2420kJ(577cal), 28g protein, 20g fat, 4g sat fat, 65g carbs, 38g sugars, 14g fibre, 620mg calcium, 3.5mg iron along with 67mg vitamin C and 70mg anthocyanins.
That’ll keep us going!
Fibre helps fill us up for longer. It’s also great for our digestive health.
Add 2 teaspoons each of chia, pumpkin and sunflower seeds and you’ll add an extra 3.4g towards your suggested dietary target (SDT ) of 28g of fibre for women and 38g for men.
Bonus: This adds 4g protein too.
More vitamin C
Vitamin C helps boost our immune system and can help our body use dietary iron more efficiently.
Adding 1 kiwifruit to your muesli adds 63mg of vitamin C, which is around one-third of the SDT of 220mg for men and 190mg for women.
Bonus: This also adds 2.2g fibre.
There are no recommendations for the amount of antioxidants we need to be eating each day. But a higher intake has been associated with helping our immune system work properly and preventing cell damage, which can help prevent chronic conditions such as heart disease and cancer.
Adding ¹/³ cup blueberries provides 70mg anthocyanins, which are powerful antioxidants. To put this amount into perspective, a typical American has an intake of just 11.6mg a day.
Calcium is important for bone strength in growing children and to prevent bone mass loss as we get older. It’s also needed to keep our heart working properly.
Swapping a cup of trim milk for a calcium-fortified trim milk boosts the calcium contribution from 330mg to 500mg. It’s recommended adults have 1000mg calcium daily increasing to 1300mg for women 50-plus and men 70-plus.
Higher-protein foods can help us feel full and provide the building blocks for many hormones and muscle fibres.
Swap some of the milk for a high-protein yoghurt and add an extra 5g protein per ½ cup.
Bonus: The yoghurt is just as high in calcium as the calcium-fortified milk so you can do a full swap, if you prefer.
Article sources and references
- National Health and Medical Research Council and Ministry of Health. Nutrient Reference Values for Australia and New Zealand, nrv.gov.au/home Accessed April 2019https://www.nrv.gov.au/
- National Health and Medical Research Council and Ministry of Health. Recommendations to Reduce Chronic Disease Risk, nrv.gov.au/chronic-disease/ summary Accessed April 2019https://www.nrv.gov.au/chronic-disease/summary
- Stevenson D & Scalzo J. 2012. Anthocyanin composition and content of blueberries from around the world. Journal of Berry Research 2:179-89https://content.iospress.com/download/journal-of-berry-research/jbr038?id=journal-of-berry-research%2Fjbr038
- Wallace TC & Giusti MM. 2015. Anthocyanins. Advances in Nutrition. 6:620-2https://academic.oup.com/advances/article/6/5/620/4616693