When it comes to improving your health, whether it’s losing weight, decreasing blood pressure or lowering cholesterol, the key to success is to start small. Make one change that you can master, one that becomes a habit in your daily life and then move on to the next. So what better place to start than breakfast, the first meal of the day, a healthy choice which could even help you make healthier decisions across the day without you even trying. The first place to start is to ditch the breakfast roll. If that statement makes you frown, fear not, we aren’t suggesting you ditch a hot breakfast altogether but some substitution is recommended by nutritionist Paula Mee.

Calories Galore

“A breakfast roll could be anywhere between 600 and 1,000 calories. Given that a healthy man looking to maintain his weight should be consuming approximately 2,500 calories, this means you may have consumed as much as 40% of your calories and the day has just begun.”

However, it isn’t just the calories Paula is concerned about – it’s the nutritional element, or lack thereof, in a greasy breakfast roll.

“You’re looking at lots of white processed bread without fibre, processed meat which has lots of added salt – the only good nutritional element is the egg. On top of that, it is often covered in highly processed sauces such as ketchup.”

Paula says because it is served in a roll, many mistakenly think they are simply having a sandwich portion. However, if you were to lay it out on a plate, it is a sizeable meal.

Long Term Damage

The breakfast roll may disappear within a few minutes but the long-term damage is worrying.

“My main concern is the heart and how a breakfast like that can increase your blood pressure and cholesterol. On top of that, it’s a lot of calories, building visceral fat around the middle section. If you aren’t burning off that breakfast roll over the course of the day, it is also putting you at real risk of diabetes as well as putting the gall bladder and liver under pressure. My advice overall is to ditch the breakfast roll or the greasy fry-up at home. However, it doesn’t automatically mean you can’t still have a hot breakfast.”

So let’s see what fits into the farmer’s life.

“First of all, you only need one breakfast. I know a lot of farmers are up early and out to milk the cows before returning to the farmhouse later. Generally, there isn’t a need for a breakfast before and after your trip out to the farm.

“If you’re a dairy farmer, many milking parlours do the milking for you. Of course, it is still hard work but it’s not the strenuous job it once was. I certainly recommend putting something warm in your stomach, especially on a cold morning, such a cup of tea or coffee, or even some warm milk. If you’re really hungry, then a slice of homemade brown bread is adequate.

“Then when you’re back to the farmhouse later, that’s the time to relax and enjoy your breakfast. Consider some homemade brown bread, scrambled or poached eggs, some beans or half a tomato. Fill your plate with these nutritional foods and if you are adding a sausage or rasher, you already have quite a full plate so one piece of grilled meat is sufficient. Try to include it occasionally instead of every day though.”

Get Experimenting

Paula also encourages men to get more experimental. “If you’re put off by porridge because of the gloopy bowl that you were forced to eat as a child, then I challenge you to give it a new go. Porridge slow-cooked and made on milk can be quite creamy and delicious. Topping it with yoghurt, fresh fruit in season with nuts is very tasty, or experiment with cinnamon and apple, even sultanas and passion fruit. There are hundreds of ways to adjust it to your liking so try out a few options to find one that works for you. One of my favourites is having porridge with a really ripe banana which adds a lovely natural sweetness, meaning I don’t have to add honey or sugar.”

Checking the Numbers

Changing your mindset towards breakfast and your health overall is something we know isn’t going to be achieved just by reading an article in a newspaper. It is a personal journey and the best way to start isn’t just to say you are going to do it. Instead, set goals so you can monitor your achievements.

This can mean hopping up on the scales and heading to the GP to get your blood pressure or cholesterol checked.

“I know this can be a difficult journey for many men to take. However, try to change your outlook on it. Don’t see the doctor’s surgery as the place to get bad news. Look at it more as a meeting to learn your numbers, which can be your starting point. Making even small changes such as improving your breakfast can lower your BMI and reduce your blood pressure. Give it three months and you could be very surprised by the improvements you can make and lowering your BMI or your blood pressure even by small amounts can bring about huge benefits.”

One in two Irish adults over 50 have high blood pressure and without any symptoms – it is known as the silent killer. Paula is working with health professionals on www.mybp.ie which is a website that has lots of advice for people about what they can do to improve their stress levels, diet and exercise to bring about improvements to their blood pressure.

“It’s a really good stepping stone if you haven’t been to the doctor for years. It gives practical tips and advice in these three important areas of your life and could set you on the road to success.” ?

www.mybp.ie