How healthy are your mornings? Many experts say that the breakfast is the day’s most important meal. It fuels the body to last through the long hours of grueling activities in school, work, or at home. There is definitely no other option better than consuming a healthy breakfast meal.
What nutrients are important for breakfast?
To make your breakfast jam packed with all the nutrition your body needs, be sure that you add the following necessities on your breakfast table. They will assure you with an endless supply of energy throughout the day.
The best source of carbohydrates is whole grain. Even if you are on a diet, your body is going to need it. Carbohydrates is best taken during the mornings. Alternate between whole grain breads, cereals, oatmeal, and granola.
Aside from carbohydrates, you are going to need lots of proteins too. Protein will leave you with the feeling of being full. So whatever activity you have for the day, you’ll be well prepared to accomplish it. Common breakfast food items that are rich in protein are milk, eggs, bacon, and sausage. But then again, remember to stick only with the healthy amounts.
Calcium keeps the bone strong and healthy. And contrary to popular belief, kids are not the only ones who need it. Add calcium to your daily breakfast by putting milk, cheese, yogurt, and some fruits into your morning meals. Remember that the more you age, the higher levels of calcium you are going need.
Fiber is very important for proper digestion. Adding it into one’s breakfast is a sure way to keep the body healthy, with absolutely no instances of digestive tract problems or cholesterol issues. Foods rich in fiber are fruits, vegetables, and nuts. Your best choices are apple, oranges, and banana.
The Dangers of Skipping Breakfast
While breakfast is a major meal of the day, many people tend to skip it altogether. Skipping breakfast has negative effects to the body and these are:
1. Weight gain
It is not true that if you skip breakfast, you won’t add anything to your weight. As a matter of fact, the effect is skipping breakfast is entirely the opposite. Never skip meals especially if you’re on a diet. The idea is to always eat in the right amounts.
2. Lowered mental performance
Your brain cells won’t function well if you don’t eat anything during the mornings. Get those gray cells working early on in the day. Find some healthy breakfast ideas and serve them religiously. Breakfast can keep you sharp.
You must have noticed how much you feel drained and tired early on in the day, every time you decide to skip breakfast. Fatigue sets in much faster if your stomach is empty. Fruits like bananas and apples are good enough if you’re really in a hurry.
4. Poor food choices and overeating
Not eating breakfast can make you feel really hungry at one point. And with your growling stomach, you won’t be able to make good food choices at all. You’ll just eat the first thing that you see, regardless if it is good for you or not. Worse, you are at higher risks of overeating during lunch every time you skip breakfast.
5. Improper eating habits
Breakfast starts your day right. So if you go out without it, you are not starting the day right. If you skip breakfast, your body has to make do with whatever it has inside. And that would suggest slower metabolism of nutrients. Improper eating habits also mean you’ll be eating during odd hours.
Healthy Breakfast Ideas
If you want to make your breakfast really nutritious, the following recipes are recommended:
Porridge with Dried Fruits
1/2 cup oats
1/4 cup fresh milk
1 cup water
1/2 cup dried mangoes or any fruits in season
2 tbsp sugar
Bring to boil oatmeal in water. Add fresh milk. Add sugar. Once the oatmeal is cooked, remove from heat. Put in serving bowls and top with dried fruits. Cool before serving.
Waffles with Blueberry Syrup
2 pcs whole grain waffles
2 tsp maple syrup
1 tbsp pecans
1/3 cup blueberries, frozen
Put inside the maple syrup and blueberries in a microwave. Heat for 2 minutes. Toast waffles. Top with the blueberry maple syrup. Sprinkle with pecans. Enjoy.
Poach Bread on a Toast
4 pcs fresh eggs
2 tsp vinegar
thick toasted bread
Crack an egg on a saucer. Fill saucepan with water. Add vinegar and sprinkle some salt. Bring to boil. When water has reached boiling point, lower down the heat. Slide the egg in the middle of the simmering water. Cook for 3 minutes. Transfer egg into a bowl with cold water. Remove and drain. Repeat all the steps with each egg. Serve on top of the toast. Sprinkle with chives, salt, and pepper to taste.
Bagel and Tomatoes
1 pc whole grain bagel
2 tbsp low fat cream cheese
1 large tomato, sliced
salt and pepper
Cut the bagel in half and toast them. Spread low fat cream cheese on one side. Top with a slice of tomato. Sprinkle with some salt and pepper.
1/2 banana, sliced
1 box pancake mix
1 jar peanut butter
Prepare pancake as per package directions. Use a food processor or mash banana with a fork in a bowl. Add mashed banana to the pancake batter. Cook pancake as usual. Top with peanut butter. Serve.