A healthy, nutritious balanced breakfast will give you that kick start that you need for the day. That said, scoffing down something unhealthy just for the sake of it may be doing more harm than skipping breakfast entirely.
Healthy breakfast foods should give you the energy and sustenance you need to avoid snacking during the day, while helping to maintain your sugar levels. Certain breakfast foods like granola, bagels and cereals are so packed with sugars that they set you up for an energy crash which can lead to overeating later in the day.
So, what are some of the best foods to be eating for breakfast?
A 100% whole grain, oats are a great plant-based protein, packed full of fibre, iron, calcium, vitamins, and minerals. Oats can help reduce your risk of heart disease by decreasing your cholesterol levels and blood pressure while containing healthy probiotic bacteria that reduces bloat and builds the immune system.
Having oats each morning will also help to give you that full feeling. To boost the protein content of oats you can add milk instead of water.
There is a reason that eggs are the staple of most breakfast meals. Eggs provide a good dose of Vitamin A, D and B12 as well as antioxidants that help with eye health. Eggs are also a wonderful source of choline, which is important for brain and liver function and effects mood, memory, and muscle use.
A nutrient-dense ingredient, eggs are also a fantastic source of protein which leads to a feeling of fullness, helping to keep blood levels stable. Inexpensive and versatile eggs can be cooked a variety of ways, used to make omelettes or hard-boiled and stored for later for those who simply don’t have time to cook in the mornings.
You may be surprised to discover that you need not give your morning cuppa the skip. Coffee and unsweetened tea provide healthy levels of caffeine and antioxidants which can assist in controlling chronic disease and weight gain.
The antioxidants found in coffee also helps with reducing inflammation, controlling diabetes and liver disease. Just be sure not to overdo it and try not add in refined sugars to your morning cup, rather save the sweet deals for when you play fun games for all!
Chia, flax, sunflower and sesame seeds are a wonderful source of fibre. They can be added to cereals, smoothies, fruit and yoghurt for a healthy breakfast snack.
Combining high levels of fibre with the protein found in seeds helps reduce cholesterol while ensuring your blood sugar levels don’t crash during the day. Seeds also contain plenty of immune boosting zinc, magnesium, iron, and calcium.
Delicious blueberries, raspberries, blackberries, and strawberries are packed with antioxidants and have high fibre levels. They also are much lower in sugar than other fruits that you might grab for breakfast so are a calorie friendly choice.
Berries assist in controlling heart disease, healthy aging, and reducing inflammation and cholesterol levels. Berries can be added to oatmeal or Greek yoghurt for a nutritious breakfast offering.