Could a few simple food swaps improve your morning routine?

Many of us want to eat healthier. Few of us have the time to sit down and plan a dramatic diet makeover.

The good news is that you don’t have to completely overhaul your meals to improve your diet. When it comes to eating better, dietitian Kerri Segal says small, sustainable changes are key to long-lasting behaviour change. “People who make small swaps tend to have much higher long-term adherence than changing meals completely, simply because they don’t require new habits or too much planning,” Segal explains.

If you’re looking for a better diet, it makes sense to start with the first meal of the day and one that’s often shaped by routine: breakfast.

The protein principle

One simple way to build a more satisfying breakfast is to ensure it has a source of protein. That’s because protein is the macronutrient that helps to keep us feeling full and satisfied for longer, explains dietitian, nutritionist and health coach Jess Burvill.

“If we think about meal occasions, breakfast is often a meal where people are potentially not getting as much protein as they could,” Burvill says. “Setting yourself up with a higher protein breakfast can help with your appetite throughout the rest of the day. It means you’re less likely to be really hungry by your next meal, or to reach for snacks later in the day.”

Add a splash of dairy

Eggs are a classic protein-packed breakfast option, but it can be hard to find time to make a fully cooked meal before work. If you want to start your day with more protein, a more achievable way to do that could be swapping to an easy dairy-based breakfast.

“Dairy is a great option for protein at breakfast,” says Burvill. That’s because dairy can be used for quick, convenient and on-the-go options.

If you’re guilty of just grabbing a piece of toast or banana on the run and feeling hungry again an hour later, consider swapping to a more protein-rich breakfast.

Preparing your breakfast the night before is one way you can make it easier to start the day with protein. One option is to make overnight oats. Another overnight option is Bircher muesli, a batch of which lasts a few days in the fridge. A chia pudding with a2 Milk Full Cream cow’s milk is another convenient make-ahead breakfast with natural protein. For some people, the A1 beta-casein protein in regular cow’s milk can cause digestive discomfort, while a2 Milk is naturally free from A1 protein.

Craving something savory in the morning? Add some cottage cheese and perhaps a slice of smoked salmon to wholegrain toast for a convenient breakfast that contains protein and other nutrients.

Start with your morning coffee

Swapping out the milk in your morning coffee could be a simple way to add protein and other nutrients to your breakfast routine.

After all, a standard size latte or flat white contains around 240ml of milk, an easy opportunity to grab around 8 grams of protein from full cream cow’s milk every day without even trying. That same serving of full cream dairy milk will also contribute almost a third of an adult’s daily calcium needs.

As Burvill sees it, the trick to crafting a balanced diet is pretty simple. “I always guide people back to prioritising whole foods first,” she says. “Are there any gaps in your diet where you can potentially add more of those foods in that will naturally provide protein?”

It’s not about reinventing the wheel, just achievable small swaps.

Thanks to a2 Milk®, more Australians can enjoy the nutritional benefits of dairy milk, without the A1 protein. Learn more about a2Milk®.