Keep yourself and your family healthy, active and smart.

1. Good Morning!

2. Breakfast - A good start
Eating a nourishing breakfast
including all 5 nutrient groups
is the best way to get brain
cells fired up. Improving
memory and concentration
and starting the metabolism.
Research show that having a balanced breakfast is
reducing the all over calorie intake per day.

3. Unsaturated & omega
fats and oil
Plant & animal sources of
essential amino acids to build
proteins
Whole grains & potatoes source of
low glucose carbohydrates
Rainbow coloured fruits &
vegetables source of minerals
and vitamins
Plain water
the source of “Life”

5. Eggs in Bell Pepper
With green leafy
vegetables and Chia,
Linseed, Rice
Crackers
A combination of lots of
vitamin and minerals,
protein, omega3, and fibre.

6. Breakfast Banana
Split
Banana, Berries,
Nuts, Greek Joghurt
and Granola
A vitaminB boost for brain
and nerves, high in
antioxidants, protein and
nutty fats.

7. Energy Muffin
Banana, Berries,
Quinoa Muffin
An Energy boost for body
and brain. Vitamins, nutty
fats, protein, low calorie
and high energy
carbohydrates.

8. Fast or Funny Cream
Cheese Bagels
Whole Grain Bagels,
unprocessed cream
cheese, veggies,
avocado (and spices)
Protein, calcium, slow
energy carbohydrates,
vitamins and omega fats.

9. Egg in a hole..
Whole Grain Bread,
free range egg and
either salad or fruits
sprinkled with seeds
or nuts.
Protein, carbohydrates
vitamins and nutty fats.

10. Dump the junk:
Poor quality, high in saturated
& trans fats, high sugar, additive
and preservative laden food
do your children no favors.
They unsettle blood sugar levels
and robbing the body of vital
nutrients.
What leads to poor concentration,
tiredness, hyperactivity and disease in the long run.

11. Resources:
http://lifestylefoodclinic.com/healthy-breakfast/
For further information or questions:
Judith@lifestylefoodclinic.com
subject: Expat Ladies Bangkok