A tasty and healthy breakfast is the cornerstone of the healthy, balanced diet that you know your nutritionist would be proud of. Starting your day off with a delicious and nutritious breakfast will, after all, give you that energy boost that you need to get through your day in one piece, prevent you from binge-eating junk food, help you maintain a healthy weight, and focus on your tasks.
Breakfast: Why exactly is it such an important meal?
Many people say breakfast is the most important meal of the day, but what truly makes it so great? Having a nutrient-rich breakfast gives you enough energy to set you up for the productive hours ahead. Having breakfast every day will prevent you from crashing in the mid-afternoon and in turn stop you from going for the sugary snacks or excessively large lunches. So why not make yourself a really simple but nutrient-rich breakfast for a great start to your day?
Research reveals that breakfast is also good for your heart — and because studies conclusively showed that ditching breakfast might be bad for your cardiovascular health, any nutritionist will advice you to dig in. This morning meal can also positively affect your blood sugar levels and improve your metabolism throughout the day. Having breakfast every day can even strengthen your cognitive performance, making it easier to complete your tasks, whether you are a student or a worker.
Any nutritionist would recommend you to choose a balanced breakfast rich in essential vitamins, minerals, and proteins and fiber, as well as emphasizing the right portion size.
1. Scrambled Eggs
Scrambled eggs are a classic easy breakfast almost anyone can make, but more than being easy, it's also an excellent choice. This tasty meal is filled with many nutrients but at the same time it’s simple enough you can make it in a hurry. Eggs are a great breakfast food packed with proteins and filling enough to give you plenty of energy. You can prepare your scrambled eggs in a variety of ways, ranging from scrambled eggs with crunchy cucumbers to putting your eggs on toast (wholegrain of course!). So, what nutrients can you get from this breakfast?
Eggs are a great source of the protein that's so essential for strong and healthy muscles, and who doesn’t want those? Eggs don’t just have protein, though! They also offer up a wide variety of vitamins, including:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin B5, B12, and B2
If you’re interested in omega-3 rich foods you can even get omega-3 enriched eggs — also known as pastured eggs. The eggs come from chickens who were fed omega-3 rich foods. Eating omega-3 fatty acids in abundance reduces your risk of heart disease.
2. Oatmeal
Oatmeal is another fantastic and easy breakfast food to make. The great thing about oatmeal is that you can add many extra ingredients to your choosing, such as nuts or dried or fresh fruits. The fibers in oatmeal make it a great choice — the oats in your oatmeal even contain a really healthy fiber called oat-beta glucan. These healthy fibers are known for reducing your "bad" (LDL) cholesterol levels. The antioxidants from the oats boost your immune system and keep your skin looking awesome.
If you’re having just oatmeal with no toppings, that may be boring and adding some fruits and nuts can make this meal even more nutrient-rich as well! A great topping for your oatmeal is any type of dried or fresh fruit. Some nice options include blueberries, strawberries, sliced bananas, and raspberries. You could also sprinkle on some nuts — walnuts, hazelnuts, almonds, or even peanuts — for some added nutrients and fibers.
3. Protein Shake
Protein shakes are an especially good breakfast for when you don’t have as much time. They’re not that hard to make, yet super filling and nutritious, not to mention delicious! Protein shakes can be adapted to your liking when you add all kind of fruits or vegetables.
To make one of the many delicious and nutritious protein shakes you’ll need to get your hands on some protein powder. Whey powder is a great option and you can even get it in all kinds of flavors, if that’s your thing, but alternative options like coconut protein are also fast emerging.
You can add many different kinds of fruits to your protein shake to make it healthier and tastier — some options include bananas, blackberries, strawberries, and blueberries; whether those are frozen or fresh. Of course, you can add vegetables as well! Top choices include spinach, kale, and avocado. You can even add seeds to make it tastier.
Don’t limit yourself to just this list of nutritionist-approved breakfast options, though! There are endless healthy breakfast ideas out there such as smoothies, baked beans on wholemeal toast, chia pudding, accai bowls, and cottage cheese. Experiment with your breakfast options and find out which ones you like the most! Once you start making healthy breakfasts you’ll be inspired to continue making breakfast every morning.