If you want to kick start your metabolism and burn lots of calories in a day, it’s important for you to eat a well-balanced breakfast. Remember, eating breakfast would give your brain, as well as the muscles the much-needed energy and nutrients to function properly all through the day. Some recent research studies have shown that breaking your overnight fast with a well-balanced meal is making an impact on your overall health and wellbeing. This fact is especially true with teens and children. Consuming a smart breakfast would help improve behavior and foster a healthy weight. Now, let’s see the top five tips for healthy breakfast here…
- Start your day with some Stronger Proteins:
Protein seems to be a missing component in several of our breakfast meals. This is important for our children to go stronger and stay focused until the next meal. We agree that everyone loves carbs. But, it would often leave you to feel hungry before it’s lunch time. This is not the case with proteins. It will keep you full and make your brain sharper. Moreover, they are the building blocks of life! Every one of us needs these nutrients for building complex hormones, fighting diseases, and building new cells. As such, go for lean proteins.
Now, you might be wondering whether you need to miss your favorite carbs while trying to add proteins in your breakfast meals. Actually, you need not have to. You can add proteins to any carb-heavy meal like egg, meat, nuts, beans, and so on…
So, what is the best way to consume enough amounts of proteins in your breakfast? Well, several people say that they take a bowl of cereal with milk for breakfast. This seems to be a good choice. But, the question whether how often do you slurp down all the milk that accompanies your cereal? If you don’t feel to drink this milk, add a boiled egg to your meal for enough protein. As mentioned earlier, these are not the only ways to consume proteins. You can be as innovative as possible!
- Incorporate Nutrient-Rich Wholegrain Foods:
Like your proteins, the whole grain foods also would help keep you to feel fuller for a longer time. Remember, a high-octane carbohydrate would help energize our body and brain and these whole grains would provide an extra punch in terms of nutrition. These would come packed with fibers and other essential nutrients and hence they would take more time to digest. Moreover, these whole grain foods would help reduce the risks to the health disorders like type-2 diabetes, certain types of cancer, and stroke.
Here is our thumb rule for whole grain cereals: your food should contain a minimum of five grams of fiber. Also, there should be more fiber content in your meal when compared to your sugars.
When it comes to choices, don’t just restrict with whole wheat. There are several other whole grains to consider, which may include:
- Oats
- Buckwheat
- Rice
- Get some Freshness with Fruits and Vegetables:
We would say that breakfast is the ideal time to enjoy the produce needed for your optimal health. As such, get some freshness factor by consuming fruits and vegetables in some form. We have found that the best way to hit your target of vegetables for the day is to start off by serving them breakfast. So, how to incorporate your greens in your breakfast? You can easily add them to your smoothies or mix them with your eggs. Take your spinach this way as it will be tastier at the same time healthier. This way, you would get your nutrients like iron, fiber, vitamins, calcium, folate, minerals, and so on. Also, these are packed with antioxidants, which would assist in detoxifying your body.
Now, coming to the fruits, mixing a glass of fruit juice or a cup of banana, berries, or apples along with cereals or porridge will be the best way to take. You can also include seasonal fruits like kiwi, melons, and whatever is available in the season. The canned options and the frozen foods will be good to be used in yogurt parfaits.
- Keeping Yourself Dehydrated:
As we are going without any food all over the night, our body will go without liquids. So, we are prone to dehydration the next morning. In order to avoid this, it’s important for us to take a drink with our breakfast. Remember, if you get dehydrated, it may cause in you, headache, tiredness, grumpy feeling, and much more. More often, dehydration will be mistaken to be hunger and people may find themselves overeating if they are not drinking enough liquids. This is why you are advised to start your day with a glass of water, fresh fruit juices, or herbal tea.
You may tend to drink coffee or tea. We would say this is fine but remember these are not as hydrating as much as the other drinks that are mentioned above. Also, these would contain caffeine, which is to be avoided.
- Plan it the night before:
Every morning you would tend to rush up with your breakfast preparation. This would often make you slip away from the daily nutrient intake. In order to prevent this, we would advise you to get organized and prepared right from the dinner table the before night. Make it your routine to prepare a breakfast plan as you get up from your dinner table. You can also set up the bowls and spoons for the wholegrain cereals. If you are planning for pancakes or smoothies, get out the pans or blenders accordingly. It’s not that each morning you need to go for complex breakfast. During some busy days, you can get your family going with something simple and quick.
Sometimes, people tend to skip their breakfast with a reason of no time. If there is no time at home, you must always pack a nutritious meal to eat out in your car or bus. Also, it’s important that you have your first meal of the day within two hours of waking up from your sleep. This is essential for you to get all the benefits that are mentioned above.
References:
- http://www.ahchealthenews.com/2016/10/25/6-tips-buying-healthy-packaged-breakfast-foods/
- http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/4-tips-for-better-breakfasts
- https://onceamonthmeals.com/blog/recipe-roundups/5-tips-better-breakfast/
- http://www.huffingtonpost.com/2013/03/23/healthy-breakfast-mistakes_n_2877800.html
- http://www.shakeupyourwakeup.com/why-is-breakfast-important/healthy-breakfast-tips