Why a better breakfast starts with protein

Many of us start the day with toast, cereal or a pastry and wonder why we're starving by ten. Those breakfasts are mostly fast-digesting carbohydrates. They give a quick lift, then a slump.

Adding protein changes that. Protein digests more slowly, helps you feel full for longer and supports the muscle most of us lose as we age.

Easy ways to add it

• Eggs, scrambled, boiled or folded into an omelette with leftover vegetables
• Greek yogurt with fruit and a handful of nuts
• Cottage cheese on whole-grain toast with tomato and pepper
• Leftovers: there's no rule that says dinner can't be breakfast
• A smoothie with milk or soy milk, yogurt and frozen fruit

Don't forget fibre

Pair protein with fibre from oats, whole-grain bread, fruit or vegetables. Together they keep energy steady through the morning.

Keep it realistic

If mornings are rushed, prepare ahead. Boil a dozen eggs on Sunday, portion yogurt into containers or keep overnight oats in the fridge.

The best breakfast is the one you'll actually eat on a busy Tuesday.

If you have a medical condition such as diabetes or kidney disease, ask your doctor or a registered dietitian what suits you best.