Health experts frequently bang on about how breakfast is the most important meal of the day. However, sometimes, it might be difficult to feel inspired to eat in the morning – especially if you are rushing out for work and are already late. However, here are 7 healthy options that may motivate you to eat better in the morning!
Eggs are versatile ingredients that can be prepared in a vast number of ways. Boiled, poached, fried, scrambled or even an omelette! Additionally, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.
Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.
For best results, try and consume eggs that are organic and free range. Not only is this healthier, it is also much more ethical.
Oatmeal is a nutritious and easy choice that requires minimal preparation.
Made from ground oats, it contains a unique fibre called oat beta-glucan. This fibre has many impressive health benefits, including reduced cholesterol.
Oat beta-glucan is also a viscous fibre that promotes feelings of fullness. Further, oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.
Although oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley. As such people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
3. Chia Seeds
Just like oatmeal, chia seeds are extremely convenient to consume. Add it to your cereal , breakfast smoothie or yoghurt and you will have a comprehensive and nutrient rich breakfast.
Chia seeds are one of the best fibre sources around. One portion of the fibre in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.
Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism.
4. Greek Yoghurt
Greek yoghurt is made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein. Protein has been shown to reduce feelings of hunger and has a higher thermic (the increase in metabolic rate that occurs after eating) effect than fat or carbs.
Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.
To make sure your yoghurt contains probiotics, look for the phrase contains live and active cultures on the label.
Try topping Greek yoghurt with berries or chopped fruit or Chia seeds to increase your meal’s vitamin, mineral and fibre content.
Nuts are an excellent fuss free addition to your breakfast.
Nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation. Nuts are also magnesium rich, potassium and heart-healthy monounsaturated fat.
Topping Greek yoghurt or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.
6. Protein shake
If you have a blender, a protein shake might just be the best easy to consume breakfast option. All you need is protein powder, some fruit and water or milk. Non dairy milks can also be used. There are several types of protein powder including whey, egg, soy and pea protein. These are easily sourced from any health store.
A high-protein shake can be satisfying and filling. Add fruits, greens, nut butter or seeds to provide fibre and antioxidants.
7. Fresh fruit
All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type. Citrus fruits are also very high in vitamin C. In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C. Fruit is also very filling due to its high fibre and water content.
Pair fruit with eggs or Greek yogurt or oatmeal for a well-balanced breakfast that will keep you going for hours.