Step 1

Half-fill your plate or bowl with colour from nature’s colour palette in the form of fruit or vegetables, such as grilled tomatoes, mushrooms, roasted vegetables, and so on.

 

Step 2

Choose a right starch in the form of low-GI/ health bread toast, a high-fibre cereal, baked beans

• Best to choose high fibre which provides SLOW-RELEASE, SUSTAINED ENERGY SO THAT MY BLOOD GLUCOSE LEVELS STAY STABLE
• Keeps gut health
• Keeps you fuller for longer

Step 3

Choose a portion of protein (the size of the palm of your hand) of low-fat dairy or lean protein, such as low-fat yoghurt, cheese, egg, fish.

• Low fat dairy & dairy products
• Lean protein such as eggs, low fat cheese, fish , chicken

Step 4

Have a small portion of healthy fat

• Such as nuts, seeds, peanut butter or avocado. Alternatively, a small amount of good quality oil could be used to prepare the breakfast

5 awesome morning Tips:

1. Drink water or herbal tea infusions.
2. Make your bowl or plate a canvas of colour from nature. Always include fruit and/or veg.
3. Eat mindfully. How we eat is as important as what we eat.
4. Eat slowly, with presence, and savouring the fl avours and textures of each mouthful. Eating with a sense of gratitude is also important.
5. Avoid sugar or fast-releasing ingredients, such as high-GI carbohydrates. Feed your soul as well as your body. Breakfast is a good time to set your daily intention(s).

 

Yours in health,

Mbali