They say breakfast is the most important meal of the day, and it’s true. A well-rounded meal in the morning can boost your energy and rev up your metabolism, among the many other advantages.
You can make the most out of these breakfast-based benefits by ensuring your first meal comes packed with the nutrition your body needs. Here are seven ideas of what to incorporate into your breakfast menu for a healthy start.
There’s a reason why so many breakfast classics include eggs. Three large eggs provide you with about 20 grams of protein, which the body uses to repair tissues, build bones and create hormones.
Beyond that, eggs stand as one of the best sources of choline, a vital element in brain and liver health. Plus, they’re filling enough that you’ll feel full for a longer time.
What’s a morning without coffee? As it turns out, your favorite daybreak beverage has plenty of benefits to your health. Caffeine can help you get going in the a.m., boosting your alertness and mood. It can also spike your metabolism.
Coffee has the added benefit of antioxidants, which diffuse inflammation and protect your cells. Just make sure you’re not loading your morning mug with too much sugar or cream – high-calorie coffees can negate the benefits that come with drinking a simpler brew.
Breakfast cereals often come packed with sugar and other additives that won’t boost your health. Instead, swap out your regular pour for a bowl of oatmeal.
Ground-up oats contain a hearty helping of fibre, which can promote feelings of fullness while lowering cholesterol. Oatmeal doesn’t have as much protein as an egg-centric breakfast, but you can boost your grain-based breakfast’s protein count by preparing it with milk instead of water.
4. Nut Butter
A spoonful of peanut or almond butter spread over whole-grain toast can be your go-to breakfast in a pinch. It’ll fill you up with a tried-and-true combination of protein and healthy fat.
You can also swirl your favorite nut butter variety into some of the above breakfasts. Oatmeal, for one, tastes even more delicious with a spoonful on top.
It might seem like a strange choice for the first meal of the day, but seafood has so much goodness to offer. For starters, it has plenty of protein, which we already know can boost energy levels. It also provides its eaters omega-3 fatty acids, known to promote heart health.
Plus, fish contains antioxidant-rich vitamin E, too. So, load up your morning plate with fresh fish or shellfish, such as scallops, whether they’re from the sea or freshwater. You can also whip scallops into a breakfast-ready mash or transform them into a base for eggs Benedict.
Let’s switch gears and incorporate something sweet into your morning meal. Berries come packed with antioxidants, including anthocyanins, which can ward off the signs of aging and boost heart health.
An early-day helping of raspberries, blueberries or strawberries also comes with up to 8 grams of fibre per cup. Berries tend to have lots of fibre with less sugar than other fruits, making them a super healthy option to flavour your yogurt.
7. Greek Yogurt
On that note, consider adding Greek yogurt to your breakfast mainstays. For one thing, it contains probiotics that can improve your gut health. A strong digestive system can improve your heart while lowering blood pressure.
Greek yogurt contains a hearty helping of protein, as well as healthy fats, so be sure to select a variety that’s not nonfat.
Break the Fast Right
After sleeping all night, your body needs a healthy breakfast to help you get going in the morning. Fill your plate with any of the above ingredients to ensure you start on the right foot.
Once you finish breakfast, you’ll continue to feel good as the day goes on. We can’t think of a better reason to start eating well at breakfast time.
Dylan Bartlett blogs about health and wellness on his site, Just a Regular Guide. Follow him on Twitter @theregularguide for frequent updates on his work!