Breakfast is the first meal of the day. It is also considered to be the most important meal of the day. Many of us who sleep in eat breakfast much later in the morning, others eat on the run in a rush to get to work or school. The in trend now is to grab a coffee and some confectionaries or baked goods on-the-go. But is that really the best option for you and your body?
If you consume a good meal at the beginning of the day filled with the right nutrients, you will feel energized throughout the whole day. You will burn more calories.
When you eat the right foods in the morning, you feel more energized and refreshed. When you don’t eat properly in the mornings, however, you are more likely to binge eat, which, in turn, could result in gaining weight. Eventually the binging or eating sugar because we skipped breakfast will show in your waistline.
Healthy proteins, nuts, grains, fats, fruits are the healthier choices that should be incorporated into your breakfast menus; these healthy foods would give you the nutrients your body needs to function properly.
Who needs to eat breakfast?
The answer is simply, everyone who wants to have a good day. Eating breakfast helps you control your appetite and helps you maintain your energy levels throughout the day. It has also been shown that people who eat a proper meal in the mornings gain less weight on average.
What type of food should be eaten for breakfast?
The focus of breakfast is not to have a big meal, but to eat one that is balanced with the necessary components of carbohydrates, protein, fiber and healthy fats. Processed foods should be avoided as they make you lethargic, instead think about easy, grab and go meals.
Fruit, whole grain cereals, fruity smoothies are all considered good and easy to make and to eat in the busy morning routine.
Guidelines for breakfast
Get in the fiber
Both adults and children need enough fiber for functioning purposes. It gives the energy drive to do activities both physical and intellectual. According to research, the minimal amount required would be around 10 grams per day for school children. 15 grams or more for young adults. Calculate the food you need that would provide you this minimum requirement.
Munch on those fruits
Fruit gives you all the vitamins and minerals you need. Fruit is easy to store, and is an on-the-go food packed with all you need
Protein is the way to go
Food with protein such as meat and, cereals, and shakes would help you to fight off hunger the whole day. No more hunger pangs, or the empty feeling in your stomach
A big no to processed foods
Before you prepare a meal or buy it, check the box for the ingredients and calories per serving. Junk food does not count as a healthy breakfast; sugar does give you a high but not the nourishment you need.
Importance of breakfast
Never skip breakfast. Other than the obvious reason of not being hungry, if you eating breakfast puts you on a better track for losing weight.
Hit on the Metabolism
Getting in your fuel would ensure a good start on your metabolism. Healthy food gives you a boost to burn calories throughout the day.
Lessen Unhealthy Cravings
Now the problem with skipping meals is that it gets you hungrier later. If you don’t eat breakfast, you’ll often have cravings in the mid mornings and late afternoons for unhealthy food.
Decreases Memory Loss
A good food intake in the mornings help in sharpening up your memory power and helps you perform better in all areas of your life.
Having a balanced meal in the morning ensures that you have the energy for a proper workout.
Create a breakfast routine
Understand the importance of breakfast. Do not underestimate it. A healthy start for a day is a meal filled with vital nutrients
Time it perfectly. Make sure that your family and you have the meal early as possible, don’t delay it and prolong it with only a coffee or a juice
Keep it simple but pack with all the nutrients that would give you the energy and vitamins that you and your family needs for a good attention span
Don’t feed others and ignore yourself, sit down, get your share of nutrients so that you set a good example for your child and others.
Make it creative and wholesome so that breakfast is an exciting prospect.
Keep handy food stocked like fruits, Ezekiel bread so that you can easily prepare meals to take on the go if you run late.
Don’t limit it to a certain type of food, examples only cereals and toasts, venture out and try out new food that would have the same benefits and nutrients.
Make food combinations that look good and taste good so that the table would be inviting.
Make your breakfast easier
Keep it simple, but try to be creative.
Boiled eggs are an easy, grab and go meal with hummus or mustard.
Freeze healthy muffins and defrost them.
Chop the ingredients and freeze it up in the night in Ziploc bags and use it. Open it in the morning and start on it.
Smoothies are packed full of nutrients and such an easy way to combine vegetables, fruits, protein and fat. Home run energy meal.