Whether you love it or can’t stomach it; put thought into it or just gulp it down without thinking about it, breakfast is the most important meal of the day. We’ve heard that said many times before, but the simple truth is that it’s true. A healthy, sustainable & nutritious breakfast can turn your life around. It will replenish energy, nutrients, and hydration, boost your immune system, improve your concentration and focus as well as reducing your risk of several serious health conditions like diabetes, obesity, Alzheimer’s disease, brain degeneration and much more. So will white toast and jam be enough? The answer is most definitely – no.
Skipping breakfast gets your body off to the worst possible start. You can expect to feel a bit fuzzy-headed, forgetful, and lack the ability to concentrate fully. It also sets you up for a terrible case of the munchies later in the day. People who skip their breakfast probably make poor quality food choices, generally choosing foods with highly refined carbohydrates and very little nutritional goodness.
Breakfast tastes are very individual, but you can build your own breakfast with all the necessary elements in a way that suits your tastes, needs, and time available in the morning. If you currently don’t think you have enough time in the morning for breakfast, then make time – it’s that important! They are plenty of breakfast options which you can prepare for the weekend so that you can save time in the mornings mid-week.
#1 – Oats:
It is high in complex carbohydrates, low GI and packed with fiber, vitamins & minerals, oats are an excellent start to the day and a great base for various breakfast options.
#2 – Muesli:
Make your own muesli with whole oats and a mix of raw and unroasted seeds and nuts; add a little dried fruit for some sweetness if you wish. Alternatively make your own bircher-style of muesli with oats and grated apple, spices and raw nuts and seeds. There are several recipes out there for both muesli and bircher-style muesli so search around. Look for ones that are low in sugar and honey. If you prefer a toasted style of muesli, you can often cut the quantities of oil and honey to a quarter or less, and use some fresh apple juice instead.
#3 – Whole Grain Bread:
A slice of heavy, dense whole grain bread can make the base of a good breakfast. Read the ingredients on the label to ensure whole grain flour is at the top of the list, instead of refined flour or ‘wheat flour.’ Multigrain bread doesn’t necessarily use whole grains, and some ‘brown bread’ is really just white bread with some brown food coloring. As a general rule, the more grains you can visually see, the denser and heavier the loaf, then the better the quality of whole grains used.
#4 – Cereal:
If you do decide to go for a commercially made cereal, then look for one that is high in fiber and low in sugar. These can be harder to find than you may realize.
#5 – Eggs:
One of nature’s superfoods is Egg. Eggs are loaded with vitamins and minerals, fatty acids, and most importantly, lots of protein. The body absorbs the proteins from eggs more easily than other protein sources, so starting your day with eggs gets you off to a great start. Never forget to wear waterproof shirt saver bib to protect your clothes from any kind of kitchen stains.
#6 – Unsweetened Acidophilus or Greek Yogurt:
This is an excellent protein source with quality probiotic cultures and nutrients. If you want to make it a little sweet, add 1 tsp of honey or fresh fruit, rather than adding sugar. Many sweetened yogurts available at the supermarket have lots of sugar added to them.
#7 – Beans:
Kidney beans, cannellini, lima beans, chickpeas, and so on are packed with fiber, nutrients and protein. Choose beans that are packed in brine, rather than tomato sauce as these can be very high in sugar and salt.
#8 – Cottage Cheese or Ricotta:
High in protein & calcium, while being lower in fat than butter or margarine makes cottage cheese or ricotta a preferred option for a quality spread on whole grain toast.
#9 – Hummus:
This delicious spread is super easy to make at home (and much cheaper!) The chickpeas are packed with fibre and protein, while tahini is a high source of calcium and good quality fatty acids. This is another good option to thickly spread on whole grain toast.
#10 – Blueberries:
A delicious treat that punches above its weight when it comes to nutritional value and goodness. Blueberries are rich in nutrients including many antioxidants, some of which have been linked to slowing the aging process and protecting your brain from degenerative diseases. All berries are good sources of antioxidants but blueberries are one of the highest sources. When fresh is unavailable, frozen berries are a good option.
Whether or not you take breakfast is a own choice. If you want to stay energize whole day then we suggest to start your day with the healthy and nutrient-dense foods.