Breakfast

Now dad,

I think your problem is that you do not eat enough food throughout the day, so when you come home you are so hungry that you eat and snack too much. You should be hungry in the morning (which comes with not snacking after a proper dinner) and thus breakfast should be your biggest meal of the day. Here are some examples of what you should be eating for breakfast. The usual small bowl of oatmeal that you have, although healthy, is not enough nor does it have enough nutrients. Here are ways to make it more sufficient and nutritious along with other options that should keep you full till your mid-morning snack.

Oatmeal Options:

1. Replace the low-fat milk with soy milk in your oatmeal and add half of a sliced banana, sprinkle with raisins.

2. Shred half of an apple and add to the 3/4 cup of cooked oatmeal, low fat milk. Sprinkle with cinnamon and sugar and add some slivered almonds.

Top with honey.

3. Top your 3/4 cup of cooked oatmeal and soy milk with blueberry's, strawberry's and crushed walnuts. Top with honey.

4. Add poached peaches, cinnamon, nutmeg and slivered almonds to your oatmeal.

Toast Options:

1. 1 slice of wholemeal bread with peanut butter and a banana-soy smoothie (frozen banana, soymilk, honey).

2. 2 slices of wholemeal toast with jam. Spinach omelette (made 1 whole egg and 1 egg white).

3. 2 slices wholegrain toast thinly spread with lowfat cream cheese, topped with smoked salmon, sliced onion and capers.

Other options:

While most mornings you should eat one of the options above, don't deny yourself. You can still enjoy special breakfast treats without having to worry too much.

1. You can still have those toasted waffles, just top two of them with half of a sliced banana or some berries, sprinkle with chopped nuts and drizzle with honey.

2. You can still enjoy eggs benedict (it is the hollandaise sauce that is loaded with calories) so ask for it to be put on the side and take as you need.