A healthy breakfast will recharge your body from sleep and will fuel you to seize the day ahead. You’ve probably heard the phrase, “Breakfast is the most important meal of the day” and it’s right for a lot of reasons (I will discuss those reasons later). It clearly shouldn’t be taken for granted. It also means you need to load up the necessary calories in the morning to jumpstart your day. A healthy breakfast every day will be beneficial to your overall health, so never skip breakfast!
What is a healthy breakfast?
A healthy breakfast leads to winning the day ahead. If you feed yourself right, there’s a lesser chance you’ll crash during the day. A healthy and complete breakfast should be made up of the following:
Carbohydrates – There are two types of carbs: Simple Carbs and Complex Carbs. We want to consume less simple carbs like brown sugar, white flour, and artificial fruit juices, to name a few. These are called Simple Carbs, and they will cause your blood sugar levels to rise and drop quickly. While Complex Carbs are packed with nutrients and are made up of whole grain rice, bread and pasta, vegetables, and quinoa.
Protein – This macronutrient is essential for healthy muscles. It provides calories and energy. It helps to build healthy muscles. You can add, nuts, yogurt, eggs, meat, and cheese to your breakfast for your dose of protein.
Healthy Fats – You don’t have to skip eating fats except when it’s healthy. Food that can give you healthy fats are nuts, avocado, dark chocolate, cheese, coconut oil, and chia seeds. But do keep in mind to consume in moderation.
Fiber – Fiber helps in digestion and gets rid of the toxins in the body, thus supporting regular bowel movement: vegetables, peas, beans, whole grains, and nuts contain the right amounts of fiber. Fiber also helps to keep you feeling full.
Say goodbye to sweet and salty food!
What are Nutrition Facts, and why should you read the label?
Remember reading the label of particular food gives you the idea if it is a healthy option. Without nutrition labels, we have zero clues of what we are eating up. So if you’re weight-conscious, it is helpful if you read the number of calories that you are consuming. (Nutrition facts are from Nutritionix.)
Breakfast Ideas with Nutrition Facts
Don’t know what to buy? Let me enumerate the nutrition facts of every food that you need to get on your list for your next grocery. These are meal ideals to make your breakfast healthier and more delicious!
Peanut Butter Toast With Banana
This savory toast is not only perfect for breakfast but snacks as well. Contrary to popular belief, Peanut Butter promotes weight loss because Peanut Butters make you feel full this skipping binge-eating. It is high in valuable nutrition and fibre.
Banana is also rich in fiber. They also ease digestion and supports your heart’s health. Together they make an instant energy boost.
Egg and Avocado Sandwich
Avocados are amazingly nutritious and yummy! Fun fact is they contain more potassium than bananas. They are fully-loaded with Vitamins K, C, E, B5 and B6, Folate, and Potassium. Avocados are also rich in fiber which helps in digestion and weight loss. While eggs are rich in Protein, Carotenoids (which help protect our eyes from degeneration), and Vitamin B12.
For a balanced breakfast with protein and some carbohydrates, you can prepare this sumptuous meal. You’ll enjoy breakfast more!
Plain Baked Sweet Potatoes
Sweet potatoes are an excellent source of fiber, vitamin A, Vitamin C, Manganese, Vitamin E, and potassium. It’s also rich in beta carotene, an antioxidant that’s good in raising blood levels of vitamin A, most importantly in children.
Fruit, yogurt, milk or water, and leafy greens usually make up Protein Smoothies. Some people add almond butter for more taste. Never underestimate this nutritious smoothie. It can make you full until lunchtime.
(The nutrition label for this smoothie varies depending on the ingredients. But here’s the basic.)
Quinoa Oatmeal & Yogurt
The sweet combo of quinoa, oatmeal, and yogurt will give you extra energy and will keep you full longer.
Add an extra touch to your regular oatmeal with quinoa and yogurt. Quinoa is a protein and fiber-rich superfood. In the past quinoa is considered the “gold of the Incas” meaning a portion of food for warriors giving them increased stamina. I bet you are a warrior too. Then you need to include this superfood to your diet.
Yogurt makes a delicious and nutritious snack. It is packed with good bacteria and helps you maintain a healthy gut.
Oatmeal is incredibly nutritious, thus being considered the healthiest grain in the world. It contains vitamins and minerals such as Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, and VItamins B1 and B5.
Say goodbye to boring oatmeal!
If you’re on a liquid diet, the traditional Green Smoothie is right for you. This type of smoothie helps immensely with weight loss, increases your fruit and vegetable intake, protects you from radical damage, and it improves digestion.
A regular green smoothie can include banana, apple, kale, orange juice, and flaxseeds. You can also try lettuce, milk, avocado, and chia seeds. It’s a nutrient-rich breakfast all-in-one!
The Bottom Line
Taking in a balanced and complete breakfast will charge you with energy, help improve concentration, and promote good memory. Try the healthy breakfast ideas mentioned and you’ll enjoy breakfast more! Take them with natural food supplements and you’re all good.