Keep festive season calories in check with healthy breakfast options

The festive season is almost here and we all know that making healthy decisions when it comes to food can go right out of the window when the festivities start.

Make the shift now by starting to practice healthy eating habits, starting with breakfast.

You can better control your food intake throughout the day if you start with breakfast because you will have started the day making healthy choices, and you won’t starve yourself and end up eating too much of the wrong things as a result.

Smoothies and shakes

Smoothies and shakes are a great option for breakfast because they are packed with fruit and are not heavy on the calories. For those who are lactose intolerant, cow’s milk and yoghurt can be replaced with other types of milk, like almond and soy milk, fruit juice or water. A mixture of your favourite juice and water or milk is also a tasty option.

Breakfast bars

These light but satisfying breakfast treats come in with different ingredients, like combinations of oats and dried fruits and nuts. Yoghurt can also be found in some bars, so those who cannot consume milk products need to watch that when buying breakfast bars.

They are sweetened, for the most part, so be sure to look for low calorie options because one can easily consume more sugar than they realise.

Cereals and porridges

A lot of cereals and breakfast porridges have hidden sugar so be sure to pick healthy options. Cereals and wheat biscuits often don't need sugar, but one can use a little sugar for taste. Alternatively, add a little bit of your favourite fruit to replace the sugar.

Porridges like oats and mabela (sorghum) porridge can be a little tasteless with out a bit of sugar, but avoid being too heavy handed when adding flavour to your bowl.

Registered Dietitian and Board-Certified Specialist in Sports Dietetics and Director of Nutrition Training at Herbalife, Susan Bowerman, givessome tips on how to make your breakfast healthy but easy:

(These all contain about 25 grams of protein).

• A protein shake with non-fat milk.  A portion of milk provides about 10 grams of protein, and you can adjust the protein powder in your shake to boost the protein up.
• A portion of plain non-fat cottage cheese with fruit and a handful of almonds.
• An omelette made with 2 whole eggs or 4 egg whites, filled with veggies and an ounce of low fat mozzarella cheese.
• Cook rolled oats in skim milk then stir in protein powder after it’s cooked.  Top with a dab of almond butter.
• Spread some non-fat cream cheese on 100% whole grain toast and top with 3 ounces smoked salmon.