The month of September is the Better Breakfast Month that can be used to reconsider the way to start the day. Breakfast is the early morning meal that determines what will be like the whole day as it avails energy and nutrients that are needed to be able to focus and move throughout the day. Missing out on this very important meal, or making not-so- healthy choices may result in tiredness, lack of concentration, and unhealthy snacking later in the day.
Conscious decisions during the first part of the day help to live a healthy and overall well life. This writing provides six useful guidelines on how you can make a balanced and nutritious morning meal that would serve as a fuel to the body as well as the mind to make it a day to remember.
1. Whole Grain should be given priority.
The use of whole grains forms a key part of a healthy breakfast. They also provide key nutrients such as fiber, vitamins and minerals, which keep the energy level and digestive health. The whole grains contain all their good values in comparison to refined grains that lose their valuable nutrition in the process.
Whole grains easily can be present in breakfast through means of oatmeal, whole wheat toast and whole grain cereals. Individuals with hectic mornings can also opt to have healthy prepared foods which contain whole grains so that they may be able to at least start their morning with a complete breakfast with a limited time span.
2. Include Foods that are High in Protein
Protein is essential in any breakfast especially breakfast since it keeps you full and energetic throughout the morning. This can be helped by consuming foods rich in protein in the morning to help meet the muscle needs and help keep blood sugar level steady thus not feeling tempted to engage in snacking on less nutritious food later in the day.
Eggs, Greek yogurt and cottage cheese, nuts and seeds are great protein sources to eat in the morning. These are protein-enriched foods and they contain other vital nutrients such as healthy fats, vitamins and minerals. To form a balanced breakfast, combine protein with whole grains or fresh fruits. An example of a healthy good breakfast is scrambled eggs and whole grain bread or yogurt parfait and nuts with generally berries.
3. Add Vegetables and Fresh Fruits
Fruits and vegetables play a vital role in healthy breakfast because they contain a great source of antioxidants, vitamins and minerals and a major portion of fiber. The nutrients are important not only in the overall health but also in the immune system and digestive the process. Adding different fruits and vegetables to your breakfast may assist you in fulfilling your nutritional aspects.
The easiest way is to include fruits and vegetables into the breakfast. Throw some fresh berries into your oatmeal or yogurt or whir up leafy greens in a smoothie or add vegetables in an omelet or breakfast wrap. Wash and cut fruits and vegetables ahead of time at night and most mornings will be crammed with time.
4. Go For Fruity Fats
Balanced breakfasts contain healthy fats, which contain the necessary fatty acids needed to supply the brain and the heart with energy while maintaining good health. Contrary to unhealthy saturated and trans fat, healthy fat aids absorption of the essential components in the body, and it lets you feel all full longer.
Add some healthy fats such as avocado, nuts, seeds, olive oil to your morning drink. Nothing is stopping you to add avocado to whole grain bread or sprinkle some chia seeds on your yogurt or some nuts on top of the cereals to enrich the breakfast nutritionally. Nonetheless, you need to consider the proportions of fat among other nutrients in order to make your meal well-balanced and healthy.
5. Reducing Sugars
The consumption of additional sugar in breakfast is significant in order to maintain balanced energy levels and avoid any undesired weight gain. A high amount of sugar early in the morning may cause a lack of energy in the afternoon, hunger, and the need to eat junk food. Sugars on a lot of commonly consumed breakfast foods like flavor yogurt, cereal, and pastries are also unseen and easily add up.
Begin paying attention to labels and selecting those foods that have little to no added sugars. Go natural, when it comes to sweetness, e.g. use berries or apples and banana to add flavour to your meal. Avoid sugary cereals and replace them with the whole grain cereals and incorporate fresh fruit to add sweetness. Yogurt with some honey or a smoothie created using fresh fruits and vegetables are the right choices as well.
A healthy Breakfast to improve your health
Having a healthy breakfast is the main part of a healthy lifestyle. Whole grains, protein-rich food, fresh vegetables and fruit, healthy fat, reduced added sugar are good examples to make a balanced and satisfying meal that can provide nutritious fuel your body and mind.
All of these 5 tips offer realistic hints on how to improve your morning breakfast so you become energised, concentrated and ready to face the day. Better Breakfast Month moves towards the adoption of healthier habits and, therefore, keep in mind that one of the best decisions you can make towards your long-term health and well-being is to eat a nutritious breakfast in the morning.
