Although the most important meal of the day, we can observe from Consumer feedback that most of us often skip breakfast for various reasons. However, I do not think any of these reasons are justified. Given the essential role that this meal has for the proper functioning of our body, in the energy we need so much during the day, and especially for the preservation of long-term health.
5 simple ideas for a healthy breakfast
You don’t have to do much: just make sure these foods exist in your kitchen and eat them, but it’s important to check healthy food supplements online as well. This way, you will have a nutritious and full of energy breakfast that will keep you hooked and help you get to work on time. Some companies can help you have a healthier lifestyle, for example, Barton Publishing.
Oatmeal
Consumption of oatmeal is considered by many to be a delicacy given its absent taste. However, the situation can be “sweetened” if they are properly prepared.
First of all, it is worth noting that oatmeal can be very well prepared for breakfast the night before. It saves you early in the morning.
A recommended recipe is to mix half a cup of oatmeal (the classic ones, not the sweetened ones or with additives that we find on most supermarket shelves) with half a cup of milk.
The container is left in the refrigerator until morning when all kinds of healthy toppings can be added on top. Choose fresh or dried fruits, nuts, and seeds, cinnamon, chia seeds, flax seeds, etc. In our mixes, you can find them all together. Just add a few tablespoons of the mixture over the oatmeal.
Bread and whole grains, high in fiber can help you keep your blood sugar (blood sugar) under control, to avoid a possible loss of energy during the morning. Given that there are hundreds of types of cereals in stores, Harvard specialists confidently recommend bran cereals, bran flakes, and oatmeal.
Don’t forget about protein.
Regular yogurt is a good choice, but Greek yogurt has more protein. Also, eggs, but not older than one day, are recommended for healthy people. Although egg yolks are high in cholesterol, eggs have protein, vitamins, and other nutrients that do not appear to increase the risk of developing heart disease. You can also opt for foods that have healthy fats, such as nuts or salmon. Avoid sausages as much as possible, as they may increase the risk of colorectal cancer, heart disease, and type 2 diabetes.
Smoothie for a healthy breakfast
A smoothie is very easy to make in the morning and extremely healthy. Even if it may seem complicated, the whole thing takes 5-7 minutes.
You can put vegetables or fruits, alternating recipes so that you do not get bored with them. Here, for example, you can make one with:
- Carrot
- Cucumber
- Ginger
- Lemon
- Parsley
Or another with banana, blueberries, sunflower seeds, and coconut milk.
It will result in consistency and color that certainly creates addiction. For a surplus of protein and fiber, you can add chia powder, hemp, or rice protein. Fast, full, and very healthy.
Whatever you choose from these four ingredients for a healthy breakfast, you should not skip your fiber intake in the morning. They reduce the level of bile reabsorbed in the intestines, and this phenomenon reduces the level of cholesterol. Remember that you have healthy fiber in dried fruits such as chokeberry or cherries.
Combine fruit, juice, yogurt, wheat germ, tofu, and other ingredients. Throw them in a blender, add a little ice and you will get an invigorating breakfast, full of energy.
Eggs
Eggs are among the most nutritious and nutrient-rich foods. Moreover, the proteins contained in eggs are easily absorbed by the body, so they should not be missing from breakfast. Eating protein for breakfast will create a feeling of satiety for longer, helping to maintain a high energy level.
Honey
When you think of fast energy sources, you can think of a muffin with industrially processed sugars or a carbonated drink. Sugar is appetizing, but it won’t keep you busy for too long.
Conclusion
As we sleep, our bodies work hard to digest dinner that evening. When we wake up, our brain and body demand fresh fuel, and breakfast plays an essential role in starting the day strong. It is important not to skip this first meal of the day, considered by nutritionists to be the most important. Breakfast offers many benefits, which we can enjoy all day. Breakfast is a very important meal – it can either make or break your day.