Breakfast is the most important meal of the day. Breakfast literally means breaking the fast after 6 to 7 hours good night sleep. Ideally, your breakfast should be consumed within two to three hours of waking up and should provide between 15 to 25% of your total daily energy intake.
Eating well in the morning plays a role in your overall health. It sets your mood and provides you with the energy that you need for the rest of the day. The nutrients you consume for breakfast act as a fitness garden for your routine! It keeps you physically and mentally fit and energised. Also, regular breakfast eaters tend to be leaner and are more successful at losing weight-and keeping it off.
Choose well when you opt for a breakfast meal.
A healthy breakfast mainly should consist of whole grains like oats and lean protein like eggs or whey protein. It also needs to be full of essential nutrients as it breaks the overnight fasting period. You can also add some dairy, like cottage cheese or Greek yogurt, and definitely consider adding fruits and vegetables (fresh or frozen) for a better boost of nutrients and antioxidants.
Here are a few healthy breakfast ideas for your next happy morning:
Healthy oats
Oats come loaded in fibre which will give you a sense of satiety during the day. You can top your oatmeal with a scoop of whey protein to boost your protein intakes and add some fresh fruits and nuts to give it a tinge of crunch and sweetness. This breakfast combo is balanced with protein carbs and fats and packed with vitamins and minerals
Eggs with avocado on toast
Eggs are best for breakfast. You can have them scrambled, boiled or as an omelette. You can always be creative with eggs by adding some delicious veggies like onion, mushroom, tomatoes and capsicum. You can also add seasonings like Italian seasoning. Having eggs with a slice of whole wheat toast and avocados makes this breakfast balanced with protein , carbs and healthy fats and will energise you for the day and makes you feel full, too.
Breakfast smoothies
A quick and easy recipe to gulp in all the essential nutrients is – a breakfast smoothie. For the days you are running late for office, grab your favourite fruit, along with some almond or coconut milk. Add some peanut butter and a scoop of chocolate or vanilla whey protein. Et voila you have a well-balanced breakfast!
Healthy breakfast wheat tacos
You can either get this in-store or take some wheat flour and bake them in the shape of tacos. Add some leftover veggies from the night or prepare a fresh serving of veggies, eggs, and meat (according to your preferences) for a quick and incredibly healthy breakfast meal.
Nut butter, banana and chia seed toast
This breakfast meal is an absolute superfood, loaded with goodness. Toast a slice of bread with some almond or peanut butter. Top it up with banana slices and a generous amount of chia seeds. All in all, this toast provides all the essential minerals and vitamins that one needs to sustain the day!
Banana Peanut Butter Chia Pudding
All you need is chia seeds, banana, some peanut butter, and almond or coconut milk. Add all ingredients in a jar and let it rest in the fridge for four hours or overnight. You can add half a scoop of whey protein if you wish to increase your protein intakes. Enjoy in the morning!
Peach Pie Protein Smoothie
Blend a cup of unsweetened frozen peaches with 1 cup of low fat plain yogurt, add 1 scoop of whey protein and a bit of cinnamon. Smoothies made with whey protein are high in protein and makes you feel full for a good period of time.
Eating a breakfast regularly improves overall health and well-being. It helps you maintain a healthy body weight and reduces the risk of chronic disease.
