If you are busy in the morning getting the kids ready for school, feeding your pets, and getting yourself ready for work, it may seem that you do not have time to eat a balanced breakfast. You may not even think about eating breakfast in the morning. However, eating a healthy breakfast every morning will refuel your body after a night’s sleep, start your day well and impact your overall health. Don’t skip this important start to the day.
Keep reading to find out how to have a healthy breakfast every morning.
What are the benefits of eating a healthy breakfast?
Breakfast is the most important meal of the day as it refuels the body with nutrients after your long night’s sleep. Eating healthily in the morning will ensure you start every day off well with a healthy and nutrient-rich meal.
Those who eat a healthy breakfast regularly consume more vitamins and minerals, can manage their weight and blood sugar levels, and often perform better throughout the day.
What is a healthy breakfast?
A healthy and balanced breakfast should contain the following things:
- Whole grains: consider whole grain bread or bagels, whole grain cereals or granola
- Lean-protein: examples of lean-protein options for breakfast include eggs, legumes, nuts, and lean meats
- Low-fat dairy: try to include low-fat dairy such as lower-fat milk, low-sugar yogurt, low-fat cheese, or cottage cheese and be sure to see if your option is whey dairy.
- Fruit and vegetables: a healthy breakfast should include a range of fresh fruit and vegetables, low-sugar juice, or fresh fruit and vegetable smoothies
A balance of these food groups ensures you are getting the right amount of complex carbohydrates, proteins, fats, and fiber. This combination fills your body with nutrients and keeps you feeling fuller for longer.
Look for options from each of these food groups that match your individual preferences and tastes. Look to include at least 3 out of the 4 food groups to ensure a healthy and balanced breakfast every morning.
Dry cereals
Cereal can be a good choice for breakfast, however, it is important to learn how to read the nutritional label on your cereal of choice. Ensure your cereal contains at least three grams of fiber per serving, a low sugar content, and low calories if you are looking for a lower-calorie breakfast option. Top your breakfast bowl with some fresh fruit and low-fat milk or greek yogurt.
Cereal bars can be a great option if you are rushing out of the door in the morning, but be aware of those that contain high amounts of sugar. Look at the label of your chosen cereal bar and look for simple and whole ingredients such as dried fruits, nuts, and whole grains.
Other breakfast options
Other healthy breakfast options include:
- Hot porridge topped with nuts and dried fruit
- A whole-wheat bagel with a poached egg and spinach
- A smoothie made of fruit, vegetables, and low-fat yogurt
How to make time for a healthy breakfast
It can help to plan ahead to ensure you still get a healthy breakfast even when you are busy. Try cooking your breakfast the night before so you can simply reheat it when you wake up in the morning. Or, you could get all of the ingredients ready on the kitchen counter the night before so they are ready for the morning. Another option is to make a breakfast box for you to take to work in the morning.
To sum up
A healthy breakfast should not be too time-consuming. Keep your breakfast simple and healthy to ensure you are fuller for longer. These simple breakfast options will give you a range of ways to make sure you start the day off right.