Do you have the habit of eating breakfast? Breakfast is very important as the first of our three meals a day. Because we need to consume enough energy to start an energetic day with breakfast. However, our busy modern lives usually don't leave us with a lot of time to prepare a sophisticated and nutritious breakfast. Therefore, in this article, we will provide you with some breakfast recipes that will give you a quick boost of energy and quality nutrients whether you are at home or on your way out.
What Is a Healthy Breakfast?
A healthy breakfast is supposed to contain four main nutrients: the right amount of carbohydrates, good quality fats and proteins, and fibre that gives you a boost of vitamins. This combination provides a great start to the day. And the amount of energy that breakfast can provide a person is determined by the proportion that these four nutrients occupy. If you are building muscle, then you can increase the proportion of protein foods, and if you are losing fat, you can reduce the proportion of fat foods, which is adjusted by the state of your health and the health goals you want to achieve.
Eating Breakfast vs. Skipping Breakfast
“Breakfast is the most important meal of the day.” This myth is pervasive in society. Indeed, many studies have shown that people who eat breakfast tend to be healthier. Observational studies have found that those who eat breakfast seven times per week have a reduced risk for:
- heart disease
- high blood pressure
- abdominal obesity
- cardiovascular-related death
- elevated low-density lipoprotein (LDL) cholesterol.
Breakfast Foods to Limit or Avoid：
We have already covered the importance of a healthy breakfast above. Choosing healthy and the right breakfast foods helps in starting the day with energy to take care of your daily tasks. In addition, it helps you control what you eat throughout the day and better achieve your health goals.
To prepare a nutritious breakfast quickly, you can go to the supermarket or convenience store and prepare a week's worth of ingredients at once. Below we will provide you with some convenient and healthy ingredients that you can consider adding to your shopping list:
- Whole-grain bread and cereals
- plain oatmeal
- Bacon or low-fat ham
- Low-fat turkey breakfast sausage
- Lean ground turkey
- Eggs or egg whites
- Skim or low-fat milk
- Fruit (seasonal berries, bananas, apples, melon)
- Fresh salsa
Healthy At-Home Breakfast Recipes and Ideas
Making your own breakfast at home allows you to prepare it according to your tastes, preferences and the health goals you want to achieve. There are many breakfast recipes available online, you just need to search for them. If you don't want to follow a recipe, there are plenty of tips, such as spreading a low-fat/low-sugar sauce on wholemeal bread and sandwiching it with a fried egg and a glass of milk. Add your favourite fruit or granola to unsweetened yoghurt, etc.
There are also cooking tips you can use to create a healthier breakfast. For example, use olive oil instead of peanut oil, reduce the use of sugar, and use good fats like butter and cheese where appropriate.
Tips for a Healthier Fast Food Breakfast
If you really don't have time to make breakfast at home and need to fix it on the go, fast food restaurants have some great options. For example, many convenience stores offer sugar-free yoghurt, healthy sandwiches and fresh fruit, such as Starbucks.
If you must buy breakfast at a fast food restaurant, be careful not to buy high-sugar foods such as donuts. It is also best to avoid buying frozen and fried foods. It is also best not to buy large quantities of food at one time to control how much you eat.
Making a quick and nutritious breakfast is easy if you're willing to buy ingredients once a week and keep them in your own fridge or food freezer at home, and take a little time out of your day. There are now a plethora of healthy breakfast recipes available on social media and the internet that can be accessed with a simple search. If you can only manage breakfast on the go, you can also refer to our tips above for options. A healthy breakfast can help you start the day feeling great. Hurry up and get ready from today!