Things To Include In A Healthy Breakfast
Breakfast has often been touted as the most important meal of the day. While the science behind the importance of breakfast might not make it quite as crucial, it is nonetheless beneficial to focus on having a healthy start to your day. If you are running out of tasty and healthy breakfast ideas, here are tips on how to enjoy a breakfast of a champion.
Three Key Components
A healthy breakfast is built around three key components. These include slow-releasing carbohydrates, a serving of high-quality protein, and a small portion of vegetable, fruit or berries, depending on your preferences. If you can add these components to your plate, then you will have enough energy to last until lunchtime without falling into a slump.
Serving Of Quality Protein
You should also add a serving of protein to your breakfast, as it will help you feel fuller for longer and guarantee you have enough energy to get past the morning slump. Don’t go overboard with protein, a single serving will be sufficient to start your day. Eggs are a perfect protein source, with plenty of options in terms of how you eat them. Opt for a fried egg, scrambled eggs, an omelette or even a slice of frittata. If you’re not that into eggs, you can add some grilled chicken or a few slices of ham on top of your toast.
Remember that you can also opt for vegetarian alternatives. Soy bacon or soy sausages are a great breakfast option for adding protein to your vegetarian meal and you can even fry a bit of tofu with your eggs if you’d like.
Slow-Releasing Carbohydrate
The best carbohydrates for your morning meal are the ones that won’t provide you with an instant insulin spike. Therefore, most breakfast cereals and white bread are not items you want to add to your meal plan. Instead, opt for whole-grain products, such as whole-wheat toast or bagel. If you want cereal, pick high-fibre and multi-grain products and remember to check the sugar content. Granola bars and whole-grain muffins are also a great option for your carbohydrate part of the breakfast.
A Portion Of Vegetables, Berries Or Fruit
Finally, you should also include a portion of vegetables, berries or fruit to give you a taste of sweetness and to help you get essential vitamins and minerals. If you are into berries or fruit, then bananas, blackberries, grapefruits, and blueberries are especially good options for breakfast. If you like vegetables, then try broccoli with your omelette or add carrots to your sandwich for crunchiness. If you are a lover of smoothies, then you can make a healthy breakfast drink by combining vegetables and nuts with a sweeter fruit.
For example, broccoli, kale, apples and walnuts make a perfect drink to cheer up your morning.
Other Essential Ingredients
In addition to the three core building blocks of a healthy breakfast, you must also think about fibre, fats and calcium. Fibre is a crucial part of any meal and it’s among the nutrients we aren’t currently eating enough. Good sources of fibre include flaxseeds, which you can sprinkle on your eggs or muffins, and oats, which you can use to cook a tasty porridge.
In terms of healthy fats, you shouldn’t be afraid of butter. Fats are great in moderation and you can feel satisfied much longer if you eat enough of healthy fats. If you’d like to swap butter, then make an avocado spread or cook your eggs in the healthy coconut oil.
You should also include a good source of calcium to your breakfast. Calcium is the key building block for healthy bones, hair and radiant skin. Opt for whole-fat milk in your coffee or add a slice of cheddar to your toast. Again, don’t be afraid of the fat in dairy products, as it’s actually healthy when enjoyed in moderation.
Buying The Right Ingredients
Breakfast requires a bit of planning and you don’t want to wake up having to grab something in a hurry. If you have a tendency to run late, then cook breakfast muffins and keep them in the fridge or freezer ready to pop in the oven in the morning. Chop your ingredients for the omelette ready the night before or make your sandwiches beforehand.
Above all, shop for quality products from producers such as OrganicBox. Look around for deals and saving coupons, but don’t be cheap with your shopping. The most important ingredient in all meals is a quality product. Therefore, avoid processed foods and sugary-products. These won’t be healthy and they will leave you hungry after just a few minutes.
Hopefully with the help of the above ideas and suggestions, you can enjoy healthy and tasty breakfasts. Plan your breakfast just as you plan your other meals and make sure it is built around the three key components.