A healthy breakfast jump starts your day. Breakfast might be the last thing on your mind as your hurry for work or school. However, your parents were right when they said "breakfast is the most important meal of the day".
The Benefits of a Healthy Breakfast
A healthy meal at the start of each day may be beneficial to your health in the following ways:
- Breakfast will give you the opportunity to consume more beneficial nutrients
- Control your weight
- Meet daily nutritional requirements
- Have greater concentration
- Be more alert and more likely to stay alert
The Basics of a Healthy Breakfast
The following are some basic ingredients that can be included in your breakfast in order to optimise the nutritional benefits:
Protein
This could be in the form of egg, fish, peanut butter or any nut butter.
Dairy
This could be cheese or milk.
Healthy Fat
This could include coconut oil, butter, avocado, olive oil.
Complex carbohydrate
This includes fruit or vegetable, or wholegrain such as wholegrain toast.
Try and choose one from each of these core groups that might suit your taste and preference. Together these food groups provide complex carbohydrates, fibre, protein and healthy fat. This combination will help keep you full for longer decreasing your need to snack.
Cereal and Cereal Bars
Cereals are made for consumer convenience. It is for those who need to eat on the run. But, not all cereals are created equally and some are definitely better than others. It is important to read the labels and look out for the following:
- Flavourings
- Preservatives
- The type of fat
- The amount of sugar
It is best to avoid cereals that are made with flavourings and preservatives, a high amount of sugar and hydrogenated or trans fats.
Quick and easy breakfast options
You might not know it, but there are plenty of healthy options that can make a healthy breakfast:
- Cooked oats with flaxseed meal topped with berries and maple syrup
- Whole wheat pita filled with hard boiled eggs
- A smoothie with the works. This could include frozen banana, protein powder, milk or yoghurt and maple syrup or rice syrup to sweeten if desired. You can also add flaxseed meal, chia seeds or another seed of your preference.
- Egg omelette with vegetables
