The fitness guru shares what nutrients four in five Australian women don’t get enough of at breakfast – and how to boost your intake now.
- Four out of five women lack protein, said fitness instructor Sally O’Neill, from Sydney
- Of her clients, she said, 80 percent don’t get enough at breakfast time
- To keep cravings at bay and eat less throughout the day, she recommends protein
- Baked beans on protein toast, mango smoothie and tofu scramble are all good
The fitness guru shared why four out of five Australian women don’t get enough protein at breakfast time, and how you can quickly and easily boost your intake now.
Sally O’Neill, from Sydney, said 80 per cent of her female clients get “less than the recommended amount of protein at breakfast”, and many don’t eat breakfast at all.
“It stands to reason that your body will need more fuel in the morning than in the evening, so why not try incorporating a high-protein breakfast and see how your cravings decrease and your blood sugar returns to normal each day?” Sally posted on Instagram.
The fitness trainer shared why four out of five Australian women don’t get enough protein at breakfast time, and how you can quickly and easily boost your intake now (Photo by Sally O’Neill)
Sally (pictured), from Sydney, said 80 per cent of her female clients get “less than the recommended amount of protein at breakfast”, and many don’t eat breakfast at all.
She added that women who eat some form of protein with breakfast often find that they are less likely to overeat later.
There are several good sources of protein that work well at breakfast time, said the nutritionist and fitness instructor, including baked beans on toast, mango smoothie, and tofu scrambled eggs.
“Whether you’re trying to maintain a healthy weight or working towards a goal, incorporating protein into your breakfast is crucial,” said Sally.
“Protein, an essential macronutrient, helps build muscle, repair and grow new tissue, and it also aids in weight loss.”
Sally said increasing your protein intake at breakfast will ensure you keep cravings at bay throughout the day, and one of the best options is baked beans on high-protein toast (pictured)
She added: “A high-protein breakfast sets the tone for the rest of the day. It can keep you feeling fuller for longer, so you are less likely to snack here and there.”
Even eating a high-protein diet has been associated with healthier eating.
Sally highlighted one particular study that found that increasing the amount of protein ‘even slightly’ in a person’s intake from 18 to 20 percent improved the quality of food choices they made, including ‘less refined grains, added sugar and more green vegetables’ ”.
When it comes to how much protein you actually need, Sally said the best rule of thumb to think about is 1.8-2kg per kg of body weight per day (high protein mango smoothie pictured)
When it comes to how much protein you actually need per day, Sally said the best rule of thumb to think about is 1.8-2kg per kilogram of body weight each day.
“Most clients struggle to find high-protein snacks,” said Sally.
“We’re more drawn to comfort foods that are full of carbs and fats (mostly because they give a bigger pleasurable dopamine boost).
Instead, you are better off opting for a protein smoothie or protein ball to fill you up and keep your cravings at bay.
Sally said the tofu scrambled “egg” option (pictured) is one of the best ways you can adjust your protein requirements for the day
To make Sally’s High Protein Baked Beans on Toast, she said you simply need to use two slices of Herman Brot High Protein Bread, 220g of baked beans and 2 tablespoons of nutritional yeast.
A high-protein mango smoothie can be made with calcium-fortified soy milk, 1 cup frozen mango, 1 scoop Macro Mike’s Protein, 1 tablespoon peanut butter, 1 tablespoon hemp seeds, 1 tablespoon chia seeds, and 1 tablespoon Brazil. hazelnut.
Finally, to remake her own tofu dough, Sally said, you’ll need 150 grams of firm tofu, 1 tablespoon of nutritional yeast, 1/2 cup of mushrooms and tomatoes, 2 slices of Hermann Brut bread and 2 tablespoons of hummus.