What makes a balanced breakfast
A filling breakfast usually combines some carbohydrate for energy, protein to keep you full, and fibre or fruit. Many popular breakfasts lean heavily on carbohydrate and sugar, which can leave you hungry again quickly.
Adding a protein source and cutting back on added sugar are the two simplest upgrades for most Ghanaian breakfasts.
Skipping breakfast is not harmful for everyone, but many people find that a good morning meal stops them from overeating snacks or buying heavy lunches later. Notice what works for your body and routine.
Porridges: hausa koko, tom brown and oats
Hausa koko (millet porridge), tom brown (roasted corn and groundnut porridge) and oats are warm, comforting and affordable. Tom brown has the bonus of groundnuts or soya, which add protein.
The main thing to watch is sugar. Try sweetening with less sugar each week, and add milk or groundnut paste for extra protein. Pair hausa koko with koose instead of bofrot for a more balanced combination.
- Hausa koko with koose and a little milk
- Tom brown with milk and reduced sugar
- Oats with sliced banana and groundnuts
Savoury breakfasts
Savoury options are a great way to get protein in early. Boiled yam or plantain with egg stew or kontomire stew, or ampesi with avocado, keep you full for hours.
Waakye is a favourite breakfast for many. Ask for plenty of beans, an egg or fish and some salad, and keep the gari, spaghetti and oil to a moderate amount.
Koko and koose from the roadside is another classic. Koose is made from beans, so it adds protein, though it is fried; a few balls alongside your porridge is a sensible amount.
Quick breakfasts on busy mornings
Tea and bread is quick, but on its own it is mostly carbohydrate. Adding an egg, a spread of groundnut paste or a piece of fruit makes it more filling.
Boiled eggs prepared the night before, a banana and roasted groundnuts, or a cup of unsweetened brukina are easy grab-and-go options.
- Wholemeal bread with egg and tomato
- Banana with a small handful of groundnuts
- Brukina with little or no added sugar
- Leftover beans with a slice of plantain
Build a habit you enjoy
The best breakfast is one you will eat regularly. Rotate a few favourites through the week so you do not get bored.
If you want to see how your breakfast compares, Dunu can estimate calories, protein and sugar from a photo, and Kitchen has recipe ideas for quick, balanced meals.
Breakfast for children and teenagers
Children and teenagers need a good breakfast to concentrate at school. Tom brown with milk, egg sandwiches, or oats with banana are filling choices that travel well.
Try to limit sugary drinks and very sweet snacks at breakfast, since they can lead to an energy dip before break time. Packing a piece of fruit and some water helps carry them through the morning.
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.