Eating breakfast is crucial to leading a healthy life. However, it is not just about eating breakfast, it is about eating a balanced and healthy breakfast.
Research shows that eating a healthy breakfast can help reduce the chances of diabetes and heart disease and help reduce weight. The right breakfast is essential as it provides vitamins and minerals to your body that keep you energized throughout the day.
What should you eat?
An ideal healthy breakfast consists of various foods, including fresh fruits, citric fruits, breads, cereals, fresh vegetables, nuts, eggs, yogurt and low or skimmed milk and dairy foods.
It is essential to make sure your cereals and bread are high on fiber and preferably be whole-grain. Whole-grain products are seen to reduce the chances of obesity and diabetes.
How nourishing the eggs depend on how they are cooked. Scrambled, poached and boiled eggs are the healthiest way of eating eggs. Also keep in mind that egg whites are healthier.
If you are a vegetarian, it is all the more important to have a healthy breakfast. It is a good idea to include soy products in your breakfast such as tofu or soy milk. Soy is rich in protein and is cholesterol-free. Including brown rice is also a good idea as it is a great source of fiber and other essential nutrients.
Breakfast on the Go
According to Statistic Brain, only 44% of adults eat breakfast. If you do not have time for an elaborate breakfast in the morning, there are alternatives.
Grab cereal bars to provide your body with fiber, grain and energy, all at once. However, make sure they are not high on sugar and are not refined. You can also have a wholemeal toast with peanut butter; or even better, just grab some fresh fruits on your way out.
Unsalted nuts and/or seeds and small boxes of sultanas are also a great option.
You can even pre-cook healthy muffins or fruit loafs the night before and grab them on your way out. While preparing baked goods, avoid recipes that are high in fat or at least, keep the fat content low either by using saturated fat or by substituting it with an alternative.
Creative Breakfast Ideas
Eating the same breakfast every day can get a little boring.
It is always a good idea to experiment with food. Having a fresh smoothie made out of different fruit every day, will add a little variety to your breakfast and provide you with high energy and protein.
Another alternative is to have whole-grain pita bread filled with berries and yogurt. You can also innovate with the toppings on your bread, for example, a topping of avocado, hummus, olives or even tomatoes.
You can also try your hand at making low-sugar bran or whole-grain pancakes and waffles to go with fresh strawberry or blueberry jam. If you don’t like the typical breakfast menu, you can also have vegetable soup or a breakfast burrito.
