This article is an addition to my other article “Benefits of eating in the A.M”. I believe breakfast is the tastiest way to good health.
I will focus on some more additional facts about eating breakfast and how you can make healthy choices for this meal of the day. Well they say Breakfast is like a King and that is true so I would like to lay out the importance of it.
Some Facts:
- Breakfast should be eaten within two hours of waking up.
- If your fruits and veggies daily intake is five cups, try to include at least one cup during breakfast.
Research shows that those who have breakfast regularly are more likely to be in the ideal weight range as their metabolism is better. Try not to skip breakfast again.
Planning your breakfast is not that hard. I have some tips that can help you plan it.
- Plan your breakfast menu for the whole week in the weekend itself so that you can finish your shopping at one go.
- Choose items that you and your family will enjoy having so that your day will start on a cheerful mood.
- Ensure a good variety. You will get bored if you have the same cereals, parathas(Indian flatbread) every day. Pick flavorful breakfasts from different cuisines, so there is a delightful surprise on the table each morning.
- I know it might not be possible but always try to have breakfast together, so that the family gets some time to bond before diving headlong into the busy day.
- If any of you have to leave early, plan to make breakfasts that can be had on-the-go or packed, so that you can still have breakfast on time. Don’t compromise on that!
- On so-busy days work in at least a milkshake or smoothie to make sure you do not step out on an empty stomach.
You might think that a muffin and a cup of coffee ought to do the trick, but experts’ advice being more careful about what you choose to start your day. Here are some suggestions for those on the go:
- High-fiber cereal with fresh fruit and low-fat milk or soy or rice milk substitute.
- Low-fat protein shakes with fresh/frozen fruit.
- High-fiber toast or bagel with a tablespoon of peanut butter.
- Select a protein bar and yogurt or a glass of milk.
- Greek yogurt- it is creamy, delicious, nourishing, and loaded with calcium.
- Egg muffins are great to grab and go breakfast. You can make these ahead of time. All you need to do is blend or whisk eggs with spinach, cheese, salt, and pepper and then pour the mixture into muffin tins. Bake for 15-20 mins and they are done! You can add any veggies you want.
Try Egg toast with feta and kale- filling and healthy at the same time. You can use multigrain bread, sourdough bread, or any kind of bread that you prefer. Sauté kale in olive oil and garlic until it softens, add salt and pepper. Finally, add feta cheese while kale is warm. Toast bread in a toaster. Cook an egg in a skillet. Cook until whites are set and the yolk is still soft. It should only take 3 mins. Place kale and feta cheese mixture on the toast and top with the cooked egg.
You will feel good throughout the day if you have this first meal. Studies have shown that if you regularly eat healthy breakfast you are more likely to control your weight, blood sugar, eat more vitamins and minerals and perform better at work. Try to make breakfast choices that are not time-consuming. All you have to do is keep the breakfast basics in mind.
I was always rushing to get to work, sending kids to school, and missing on this important meal but then I realized I need to jump-start my day with healthy food and benefit my overall health. It might be the last thing on your morning to-do list, or it might not be on your list at all but a healthy breakfast indeed refuels your body. Don’t skip this important meal.
