Nutritionists will tell you that breakfast is the essential meal of the day. They advocate for a balanced breakfast as the body and brain need a lot of energy to get you through the day. Leaving your house without breakfast can result in craving due to a drop in your blood sugars.
I’m a big breakfast eater. But my breakfasts aren’t always the healthiest. Most of the time, it’s a bowl of cereal and a cup of coffee. Almost all carbs.
Breakfast should really be comprised of an adequate amount of proteins, carbohydrates, and vegetables.
Have you ever heard the saying “Eat breakfast like a king, lunch like a prince and supper like a pauper”? It is not just a quote; it’s actually a good reference for how we should eat our meals. I would guess that most of us do it backwards, with dinner being the most heavy and calorie-laden.
For the past few months, I’ve really been working to eat a better breakfast. I’m not always successful and many mornings, it’s just easier to pour a bowl of cereal. But there are simple things you can incorporate into your breakfast routine to make it better for you.
Greek yogurt is different from “regular” yogurt as it goes through an extra step during processing that takes away excess lactose and water. It has a higher percentage of proteins compared to the regular yogurt. Some of the significant benefits you can reap from this yogurt include:
- Probiotics – these are healthy bacteria that help boost your immunity system. Probiotics are essential in a woman’s body. They help regulate the body PH thus keeping bacterial infections at bay.
- Protein- strained yogurt has higher levels of proteins than milk.
- Calcium and vitamin B12- Greek yogurt is had a recommendable amount of Calcium and B12. The two components are essential for building strong muscles and a boosting of the brains respectively.
I grew up thinking too many eggs were bad for me. I’m so glad that research has turned that around. According to a study carried out on cholesterol levels, eggs contain good cholesterol that cannot cause coronary heart diseases. Eggs are rich in:
- Good cholesterol
- Vitamin B12
- Omega 3
And there is 18g of protein in three eggs. Scramble them up and throw in some veggies – you’ve got a perfect breakfast.
Are you allergic to dairy or eggs product? Almond butter is the way to go! The butter contains a high amount of protein and a recommendable amount of good fats.
Almond butter spread on a slice of whole wheat bread tastes heavenly.
Bananas are rich in resistant starch that keeps your stomach feeling full for a long time. Because of its capability to keep you feeling full for long, it can keep cravings at bay. Bananas provide a bountiful supply of potassium that helps in bringing high blood pressure down naturally.
How can you enjoy a banana during your breakfast? You can slice it on your oatmeal/ cereals. Or you can put some on top of almond butter toast. I usually just toss one in my protein shake.
(If you’re trying to cut back on sugar, you many want to avoid bananas since they have a lot of natural fructose.)
This is a staple in our house. Oats are among the healthiest grain in the world and are generally safe for people with gluten sensitivities.
Oats contain a right amount of healthy carbohydrates, a soluble fiber that helps prevent constipation, proteins and omega 3 fatty acid.
Other health benefits associated with oats include:
- Avenanthramides is an antioxidant that helps with reducing blood pressure naturally
- Oats contain beta-glucan that helps in controlling blood sugars
To sweeten oatmeal, I recommend milk and honey. If you want, you can throw some banana, nuts or craisins on top to give a kick.
So there you go – five things to try to work into your breakfast rotation.