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Expert tips to Power up Your Breakfast


• Make the most of your breakfast with expert tips from PURE Group’s Head of Nutrition, Sam Miller.
• A balanced meal should include high-quality protein, fibre, carbohydrates and unsaturated fats.
• Consider the intensity of your training when deciding on what to eat pre-workout.
• The Mag recommends a few healthy brekkie options around Quarry Bay to help you plan the start of your day!




We all know breakfast is important – but how should we eat to fuel up for the day? We ask PURE Group’s Head of Nutrition, Sam Miller, for tips to power up our morning. Dig in!

True Balance

Let’s get this straight: a balanced diet means including a variety of nutrients -- even carbs and fat. “There’s no reason to avoid individual macronutrients,” says Miller. “Carbs are often demonised for causing weight gain but in reality, this is not the case. Unsaturated fats are also shown to have health benefits.” For a well-balanced brekkie, include a source of high-quality protein, such as eggs and low-fat Greek yogurt; then add in fruit or vegetables for fibre, and some filling carbohydrates such as oats. Replace saturated fats from animal sources, like butter, with unsaturated fat sources like oily fish, nuts and seeds.

Size Matters

Whether you’re trying to lose weight or simply eat healthier, portion control is key. Now, the ideal portions of a balanced breakfast depends on the individual, as we are all different shapes and sizes with different energy requirements, but there’s one “handy” reference. “Include one palm-sized portion of protein; one thumb-sized portion of fat; one cupped hand portion of carbs; and one to two fist-sized portions of vegetables,” he says. “These are general guidelines on creating a good breakfast – one that will provide sufficient energy and nutrients to see you through to lunchtime.”

Workout Fuel

If you exercise in the morning, consider the intensity of your training when deciding on a pre-workout meal. “If you’re going for a walk or a light jog, a black coffee will suffice to keep hunger at bay,” Miller advises. “If you’re planning a long hike, high-intensity training at the gym, or any kind of cardio for over an hour, have a carb-based meal beforehand. Think oats, bananas, rice cakes or even wholemeal toast.” Prefer to work out on an empty stomach? No problem, just have a protein-rich breakfast afterwards, especially if you are resistance training. “Eat within four hours of finishing training, but don’t overthink the ‘anabolic window’ [which claims that you should consume protein and carbs within 30 minutes after training] as there’s little scientific proof,” he says.

Don’t Rush It!

If your daily morning routine involves rushing to work and grabbing something on the go – or skipping breakfast altogether – you’re not alone. But just a bit of planning can do wonders: find out in advance where you can get something healthy on the way, or get up slightly earlier to prepare a simple breakfast. “It may sound difficult at first, but with practice it can become second nature, helping to set you up not just for breakfast, but for the whole day!”

The Mag Recommends:

- SaladStop!’s Smoked Salmon Egg Pot is packed with protein, unsaturated fats and fibre for a balanced meal.
- R&R Bagels’ Smashed Avocado and Egg bagel is a delicious, protein-rich choice.
- Favilla Cafe's Japanese Style All Day Breakfast includes grilled eel, scrambled egg, salad, homemade sausage and more to fuel your morning.
- Hoi Wui Congee’s Pumpkin Congee is perfect for vegetarians looking for a healthy, yet filling breakfast.

After having a balanced breakfast, keep your body nourished throughout the day with these natural Immunity Boosters.
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