Rise and shine

A Cracking Good Start

Egg Avacado Toast

Versatile, cheap and nutritious, should we all start the day on an egg?

A good start to the day is something we call need, even better is one that starts with a simple, uncomplicated breakfast. And a recent UK study of dieters showed a 61% greater reduction in BMI and 65% greater weight loss consuming a 2-egg breakfast, five days each week.

Eggs provide a good balance of quality protein and as well as a useful source of vitamin D, the sunshine vitamin we’re often lacking, so a breakfast of eggs is a filling and sustaining way to start the day that needn’t take longer to prepare than toast or cereal. The dense protein in eggs will keep you fuller for longer so you’re less likely to feel hungry and reach for the snacks mid-morning.

Eggs are an inexpensive source of high-quality protein, with more than half the protein found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of essential fatty acids and micro-nutrients, including selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

If you do prefer your breakfast in a bowl, add any nuts and seeds – our favourites are walnuts with pumpkin and sunflower seeds - to pack your porridge or cereal with goodness. Prepare your breakfast the night before, half a cup of oats stirred into a generous dollop of natural yogurt makes the base for delicious overnight oats – add raisins, berries or a drizzle of honey for a mouth-watering treat.

Serve with a small glass of fresh orange juice, rich in vitamin C, and your body has the best start to the day.

Above all, you’ll avoid the blood sugar roller coaster, triggered when you skip breakfast. Have a good start to your day and you'll soon find reaching for mid morning snacks a thing of the past.