Three tips for an amazing healthy breakfast

Post date: 
Thursday, 20 October 2016

Fourteen years ago, Jaina was registered blind following a life-threatening allergic reaction to penicillin.

Now, she's a fitness coach and lifestyle guru who overhauled her life following a health scare. She's here to show that being blind or partially sighted isn't an obstacle if you want to start living healthily. 

In her second blog for RNIB Connect, she shares her favourite healthy breakfast recipe you can make easily and quickly.

What did you eat this morning?

We’ve all heard the saying “Breakfast is the most important meal of the day”. So why is that? After hours of blissful sleep it’s time to break-your-fast so to speak, with a nutritious healthy breakfast. Your body requires nutritious foods and hydration in order to wake up, boost body systems and get your engine moving for the day. Much like a car with low fuel, your body won’t be able to function optimally if it’s running on empty.
So why do so many people skip it? Time, effort, stuck for ideas?
Well the good news is anyone can whip up healthy and tasty meals in a matter of minutes. Read on to learn three simple tips to make breakfast the most satisfying start to your day!

Tip 1: Get your protein inimage shows a healthy looking pan of breakfast eggs and spinach cooking

Do you get hunger pangs? Try and include at least one source of protein with every meal, particularly breakfast. Protein is essential for keeping your energy levels up, blood sugar stable and controlling appetite throughout the day. The body needs protein to build, repair and maintain everything from your skin, digestive enzymes to muscle tissue. As an example, instead of spreading your wholemeal toast with jam, top it with sugar free peanut butter or boiled egg.
Examples of good protein choices include: 
  • Animal sources (chicken, oily fish, turkey, eggs)
  • Dairy (greek yogurt, cottage cheese, milk)
  • Nuts/nut butters (almonds, peanuts) and some beans and seeds

Tip 2: Hydration

Did you know up to 60 per cent of your body is water? Topping up your fluid levels is essential for a healthy functioning body. From transporting nutrients in the blood, eliminating toxins to aiding digestion and more. European guidelines (efsa) suggest a daily water intake of 2.5 litres for men and 2.0 litres for women but can vary depending on your activity levels, age, weather and other factors. 
So give your morning a head start with good choices such as a cup of herbal tea, sugar free tea/coffee, low fat milk, healthy smoothies or even warm lemon water.
As a bonus tip, carry a 500ml size water bottle with you to sip throughout the day. Continue to refill until you have reached your daily intake.

Tip 3: Prepare in advance

Pressed for time? A no fuss solution is to prep early on in the week or even the night before. You’ll be surprised what you can prep in ten minutes or less. Using easy and simple everyday ingredients can save you a lot of time. Wholesome foods such as oats, chia seeds, quinoa make a great base for overnight breakfasts or puddings for example.

My favourite easy, healthy breakfast recipe

To get you started here is an absolute fave from my upcoming healthy food eBook. All you’ll need is ten minutes and a generous size spoon! You can either read the recipe detailed below or if you'd rather watch me in action, I've put together a short video to show my tips and hacks for preparing this dish. 

Download the video transcript: Jaina_recipe_transcript.docx (17.98 KB)

Banana n' peanut butter chia pudding

image shows a chia breakfast pudding with banana

Serves 1


  • 1 cup unsweetened almond milk or milk of your choice 
  • 2 tbs chia seeds 
  • 1 banana 
  • 1 tsp honey 
  • 1 tbs peanut butter (recommend organic with no added salt or sugar) 
  • ½ tsp cinnamon 
  • ½ tsp coco powder
  • 1 tbs sliced almonds or chopped nut of your choice


Blend the milk, peanut butter, honey, cinnamon and banana until smooth. You can use an electric blender or just mix it by hand (this will take longer). Stir in the chia seeds last. Refrigerate overnight. Stir well before serving. Top with sliced almonds and dig in!

Do you have any burning questions on exercise, healthy eating or living with sight loss? If so, guide doggy Laura and I would love to hear from you!

Send your questions to [email protected] and you may see the answer to your question featured in my next article!

If you want to leave some feedback on this blog, or have ideas for your own, why not get in touch via email at [email protected]

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