Page 99 - Vegan Life - Issue 59 (February 2020)

Breakfast

more hunger hormones, causing you that’s 20g split between three meals and Al-Ali recommends the following
to crave more calories. Eating a high breakfast is the most important one to morning meals: “My favourite breakfasts
protein breakfast also helps to balance include that protein in!” include smoothie bowls with added
your blood sugars so they stay stable Breakfast provides the perfect vegan pea protein powder. I will also
throughout the day, avoiding snacking, opportunity to secure yourself a pack this full of antioxidant filled veggies
energy crashes and that aternoon dip, big proportion of the day’s required (like kale, carrot, ginger, half an avocado
which again may encourage you to reach nutrients — use it to get ahead on your or steamed sweet potato or cauliflower,
for something sugary or cafeinated recommended daily intake of essential which make a smoothie super creamy),
(and cafeine in the aternoon definitely vitamins and minerals (which can plus low-sugar, organic berries and
afects the quality of sleep negatively).” only be gained from food), including B plant-based milk — I love hemp milk for
Sharon Collison, registered dietitian vitamins, fibre and iron. Many cereals, that extra omega-3 boost.”
and clinical instructor in nutrition at breads, and plant-based milks and “I also love protein pancakes
the University of Delaware, comments yoghurts are fortified with these, so — super easy to make with a mashed
further: “People who consume breakfast eat foods that will top up your levels to banana, protein powder, ground flax
regularly have increased physical maintain good health and immunity. seed, a flax ‘egg’ and a dash of plant
activity. They have better dietary profiles The body needs these essential milk. I top with berries and almond
and lower intake of snacks. Skipping nutrients, and research has proved butter, or coconut yoghurt.”
breakfast is associated with increased that if we skimp out on many of these “Porridge is a great breakfast, but
disease risk — not only obesity, but at breakfast, they are less likely to be I would never recommend eating it
diabetes, heart disease and just lower compensated for later in the day. Fruit without a good amount of protein
dietary quality.” and vegetables are excellent sources of added, for example, vegan pea protein
vitamins and minerals, so make sure to or plenty of nuts/seeds/nut butter — this
Power your body include at least one portion at breakfast. is because it’s heavy on the carbs and
Most nutritionists advise that you should According to another study without the added protein you will get
eat within two hours of waking, and that conducted by the NCBI, where the hungry again in a few hours. Add the
we ought to make breakfast the largest breakfast habits of 1,600 young people protein and you will stay full — it’s as
meal of the day. In a study conducted for in the UK were monitored, researchers simple as that.” ■
the National Centre for Biotechnology found that the fibre and micronutrient
Information (NCBI, ncbi.nlm.nih.gov), intake including that of folate, vitamin
where scientists analysed the health C iron and calcium, was better in those For more tips from Mays Al-Ali,
data of 50,000 people over seven years, who had breakfast regularly (bbc.com). healthymays.com
it was found that those who made
breakfast the largest meal of the day
were more likely to have a lower body
mass index (BMI) than those who ate a
large lunch or dinner.
Collison says a good morning meal,
should be made up of four components:
protein, whole grains, healthy fats and a
fruit or vegetable. This recommendation
is based on research that shows that
protein and fat can increase satiety and
cut down on unnecessary snacking later,
while whole grains and produce add
nutritious fibre, vitamins and minerals.
Al-Ali explains why including some
protein at breakfast is vital: “Always
make sure you eat a high protein
breakfast. Protein is the most important
macronutrient, it helps to balance blood
sugars keeping you full until your next
meal and avoiding snacking, which is
better for digestion (constantly snacking
never gives the digestive system a break,
it’s great to have 4-5 hour gaps between
meals). Most of my clients don’t eat
enough protein, but for an average
weight person who doesn’t exercise too
regularly, you need to be eating 1g per
kilo of bodyweight per day. So, if you’re
60kg, you need to eat 60g of protein,

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