“Wake up! plan a healthy breakfast idea for a super day”
Why You Should Eat a Healthy Breakfast
A Healthy Breakfast, with all the right, wholesome ingredients is the most important meal of the day. It provides you with the energy and nutrients that you need throughout the day. Whether you need to eat a healthy breakfast to give you strength for a strenuous days’ work or to concentrate at school, skipping breakfast should not be an option. Take time to plan some great breakfast ideas!
“Studies show that breakfast can also be important to maintain physical fitness and a proper body weight.”
It is a well-known fact that people who skip breakfast or do not spend enough time eating the right stuff, get hungry before lunchtime and tend to snack on a quick fix, high in fat and sugar.
“If you miss out on breakfast, you are not likely to make up your daily vitamin and mineral quota.”
A simple and wholesome breakfast normally should provide this. Eating a proper breakfast will likely
help you avoid that mid-morning slump and when lunch time comes around you are less likely to pig out or over eat.
What makes for a healthy breakfast?
Make sure your breakfast contains the right amount of protein, carbs and fresh fruit and vegies.
“Ideally, your breakfast plate should have three parts. One third filled with a protein-based food, a second portion with starchy carbohydrates and the remaining third should have a variety of fresh fruit and vegies.”
Try to add some good fats for a nutritious breakfast that will charge your energy levels and control any blood sugar fluctuations. This will make you less inclined to reach for an unhealthy snack in the middle of the morning.
Start your day with a breakfast containing one or two boiled or poached eggs (free–range if possible) Not only are eggs a great source of protein, they are also full of vitamins and minerals and an inexpensive ingredient to have. You could also have a small tub of unsweetened natural yoghurt, a small piece of cheese or some nuts and seeds.
A minimum daily 2 servings of fruit will give you a dose of a wide range of vitamins, antioxidants and fibre. Try to take your first dose of fruit for breakfast. A typical serving weights about 150g which is equal to cup of fruit salad or an average sized apple or orange. Fresh, seasonal fruit is always best for nutritional content. Try also making a quick smoothie, be brave and add also some vegetable, carrots, celery, even beetroot.
Carbohydrates give us the energy we need to start the day. Avoid refined carbohydrates such as sugary cereals and white toast. Choose minimally processed foods like one or two pieces of wholegrain bread , a cup of porridge or cereal made from oats or buckwheat. These raise blood-sugar levels gradually and give you more energy for longer. Use recommended measured portions if possible.
The recommended daily intake of vegies is five per day. This should be a minimum intake so help increase your veggie levels by adding some to your breakfast plate. Rocket, beetroot, mushrooms and even spinach can be added to your toast or smoothies. This will give you the fibre, vitamins, minerals and antioxidants you need.
A satisfying breakfast should also include some good fat. A few slices of the mighty avocado is perfect. Not only does avocado contain good cholesterol-lowering mono-unsaturated fat, it is also packed with fibre and many other essential nutrients and antioxidants. Good fats can also be found in raw nuts and seeds. A small handful is a good enough portion. Try also adding half a tablespoon of flaxseed oil to your smoothie for that healthy breakfast!