Start off your fitness garden day right by fuelling your body with healthy and nutrient-dense foods. 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.
A healthy breakfast mainly should consist of whole grains like oats and lean protein like eggs or whey protein. 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 some recipe ideas of a healthy breakfast:
1. Overnight Oats
Add some oats, almond milk, chia seeds and some fruits like banana, blueberries or strawberries to a jar or container. Refrigerate overnight and top with nuts or sugar-free granola in the morning. Overnight oats are high in fibre which keeps you away from getting hungry till lunch time.
2. Avocado Toast With Eggs
Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein and you’ve got a well-rounded breakfast with the right amounts of carbs, protein and healthy fats.
3. 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!
4. 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.Written by Jemarie Carino, KCAL Nutritionist