We’ve all heard the old saying that breakfast is the most important meal of the day, and it is, however, often also the most neglected. Somewhere between the reluctance to get out of bed and the mad dash to beat the morning rush, breakfast is crammed in, if at all, with little thought of how the body is being deprived of proper nutrition.
Many then try to compensate for the lack of energy by beating the proverbial dead horse with cup of strong coffee. This need not be the case, as healthy breakfast ideas are never that far off and don’t have to be time consuming.
Many health benefits can be gained simply by eating a nutritious and healthy breakfast in the morning. First of all, breakfast aids in helping maintain an ideal body weight, and it provides a much needed metabolism boost after waking from a night’s sleep.
Those who skip breakfast are more unlikely to make up the daily required intake of certain vitamins and minerals that they otherwise would have acquired simply by eating complete breakfast. Those looking to lose weight fast must eat breakfast every day. It is mandatory. If you’re looking to lose weight quickly, check out these weight loss programs.
The following make up the basic components of a well-rounded breakfast:
- Whole grains – Such as cereals, muffins with bran, flax seed, oatmeal, etc.
- Low-fat protein – Peanut butter, lean meat, soy products, or eggs.
- Low-fat dairy – Low-fat yogurt, milk or cottage cheese
- Fruits and vegetables – Fresh or frozen fruits and vegetables, 100% pure juice without added sugar, or smoothies
Here are five great breakfast ideas that will help you get your day started right.
Ever thought of having a juice for breakfast? No, not bottled juice that has been sitting on the store shelf for days or perhaps preservative laden, but juice from fresh fruits and vegetables! Juicing is an easy way to pack in the vitamins and nutrients necessary to rev up your day.
The amount of nutrients you can pack into one glass of fresh juice would often require you to eat more food than you can handle or otherwise desire. Juice also provides a quick breakfast for those on the go. Cut and wash your produce the night before, storing them in a container in the refrigerator. The next morning, simply toss them into your juicer, drink and begin your day energized! Try this refreshing breakfast juice blend below:
- 1 small beet
- 2 medium carrots
- 1 apple
- 1 stalk celery (including leaves)
- 2 kale leaves
Delicious Breakfast Smoothies
Don’t have a juicer? How about trying a healthy blend of fruits and vegetables in a creamy, delicious breakfast smoothie? Fun and effortless to make, countless fruit and vegetable combinations can be made depending on your taste and preference. Using fruits in season make smoothies a simple, budget friendly breakfast option.
Add ice, fruit, and low-fat milk or yogurt into a blender, blend and enjoy! Sweeten with a very small amount of honey or maple syrup if necessary.
- Try this delicious, easy smoothie blend:
- handful blueberries (about ½ c)
- 1 banana
- 2 ice cubes
- ¾ c low-fat milk or soy milk
Banana is a great source of potassium, while blueberries an excellent source of antioxidants. Experiment with different berry flavors or other fruits in season to suit your own individual taste.
Fiber-rich oatmeal is a heart-healthy option that is extremely easy to prepare. Preferably steel-cut or old fashioned are the best nutritionally, as they contain more fiber and are less processed than instant oatmeal varieties. Prepare a bowl of oatmeal for breakfast, throw a handful of blueberries and almonds on top, and finish off with a sprinkling of cinnamon and/or drizzle of honey (just a little!).
Up the nutritional content by sprinkling a spoonful of ground flax seed on top. Feel free to substitute the blueberries or almonds with any other healthy topping you’d like, such as other fresh or dried fruit, or other nut varieties.
Flax seed is a great addition, as it is considered one of the most powerful plant foods available. Flax seed plays a part in reducing the risk of heart disease, cancer, stroke, and diabetes, and is a great source of Omega-3 fatty acids. Flax seed is packed with loads of insoluble and soluble fiber, providing a powerful boost to any meal!
Why not add quinoa as part of your breakfast routine? Traditionally used in savory meals, quinoa has found its way into breakfast dishes, as it is a wonderfully versatile option. Quinoa is an excellent source of calcium, fiber, zinc and iron, it contains two times the amount of protein of other grains, and it contains all 9 essential amino acids.
Create hearty breakfast parfaits by layering fresh, dried, or roasted fruit, Greek yogurt, and quinoa in a glass. Spice things up with some cinnamon, nutmeg, or a little bit of brown sugar or honey to enhance the flavors.
Use breakfast as an opportunity to get in a serving of vegetables! Eggs are an excellent, protein packed choice to pair with vegetables, and they require very little time to cook! Eggs contain all 9 essential amino acids and are a great source of choline, an important nutrient is important to aid in regulating the brain, nervous system, and cardiovascular system .
Saute onions, tomatoes, bell peppers, and mushrooms in olive oil and scramble in the eggs for a quick, healthy and nutrient-rich breakfast.
Make the most out of your busy day by dedicating some time to prepare yourself a well-balanced breakfast. With so many quick breakfast recipes available out there, there is no reason for this important meal to be overlooked. And with so many health benefits tied to eating breakfast, you owe it to yourself and your body!