Diversify your breakfast to enjoy it daily

Kenya: Kenyans predominantly have bread for breakfast. However, the monotony can make one lose their appetite. Being the first meal of the day, we should endeavour to make it not only nutritious, but diversify it.

A good alternative could be brown porridge with lemon. Porridge is not only a full meal but also quite satisfying. Babies who are weaned on porridge are healthy and bright. But avoid fermenting your flour since the acid could erode your stomach.

Mary Nyambane, a nutritionist, believes monotonous breakfasts are due to our mindset, which makes us suppose the other alternatives are tedious to prepare in the morning.

"The 'ideal' breakfast was emulated by the people who came to town during the colonial era. They wanted to imitate what the colonialists ate and they considered porridge to be 'primitive' since that is what they used to drink in the village," said Nyambane.

She said the brown flour from finger millet, is rich in vitamins B, calcium, iron, potassium, magnesium and zinc and it is better than bread and tea, which are high in carbohydrates.

The high magnesium content in brown porridge has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. It also lowers high blood pressure and reduces the risk of heart attack.

Another good alternative for tea and bread are boiled or fried eggs. They are not only easy to cook, but will keep you satisfied for longer since they have high protein content.

Skipping breakfast is bad for your health. You will feel lethargic if you force your body to keep going without any fuel. Eat a sustaining breakfast such as whole wheat toast, whole grain cereal, porridge, or fresh fruit and yogurt. Remember that what makes breakfast interesting is variety.

We tend to plan ahead for other meals since the components are 'constant' and they are always available in the kiosk. But planning will improve our breakfasts and make them a meal we yearn for.