Every morning seems to be the same. We’re short on time and we rush out to work without having breakfast. Next thing we do is end up buying a doughnut or other products loaded with unhealthy sugars and carbohydrates. Still, even though it is mostly seen as a simple myth, the first meal of the day is indeed crucial as it represents the basis of a healthy diet both for adults and children. Keep in mind that starting your day with a nutritious meal refuels your body and brain, and therefore increases your productivity. If you skip the morning meal, by lunch you’ll feel exhausted and you’ll lose the ability to think and focus. Besides, if until now you skipped breakfast in order to lose weight, you should know that this “bad habit meal” helps controlling your weight.
But what should we have for breakfast? Fiber, low-fat protein, fruits and vegetables, wholegrain carbohydrates, and low-fat dairy are the main ingredients of a healthy breakfast. There are numerous alternatives for those who want to reconsider and improve their morning routine.
Wholegrain cereals Forget about all those beautifully colored boxes of cereals that are most likely fiber-free, yet packed with unhealthy refined carbs and sugars. Choose instead whole grains, a great option that doesn’t just provide complex carbohydrates and fiber that will make you feel fuller for longer, but also lowers the risk of heart diseases and diabetes. The idea of ‘perfect breakfast’ is the one combining taste and nutrients. For example, whole grain cereals, fat-free milk, and some fresh berries. You can also add some almonds or walnuts.
Quinoa porridge Quinoa is considered as being a real treasure when it comes to its nutritional values. Related to spinach and chard, quinoa is in fact a seed, yet it is cooked just like a grain. Its health benefits are priceless since it contains all the amino acids our body needs. Besides, it is rich in calcium, iron, magnesium, fiber, and copper, and it is naturally gluten-free. This complete protein has a nutty taste and it can be used to make tasty porridge for breakfast. You just have to bring to boil one cup of milk (you can use almond milk) and quinoa. Add some maple syrup, cinnamon and vanilla extract, and simmer until the mixture becomes creamy and rather thick. Stir to prevent burning. You can mix in some walnuts, pecans, and berries.
Yogurt and granola Breakfast is an excellent way to get your metabolism up. Studies have shown that people who have a high-fiber and nutrient-rich morning meal do better throughout the day. Don’t think complicated recipes, but look for quick and easy alternatives that you can include into your daily plan. A low-fat yogurt, granola and fresh fruits (apricots, berries) mixture would work just fine. Make your own granola at home as the one you buy is packed with sugar, fats and calories. You just need rolled oats, maple syrup, canola oil, almonds, walnuts, and dried fruits.
Fruits and cheese There are no special tricks behind a healthy breakfast. In fact, there are numerous options that can deliver essential nutrients your body needs for a proper functioning. Breakfast can be fruits and cheese, a quick and simple meal, a great combination to start your workday. Imagine mixing low-fat cottage or Cheddar cheese with apples, pears, berries, papaya, mango, or pineapple.
Smoothies Smoothies contain nutritious ingredients rich in protein, vitamins and minerals. There is an array of recipes you can try in order to make a healthy, on-the-go breakfast. For example, a banana, blueberry and soy milk smoothie is a good antioxidant drink. Banana and strawberry, strawberry and kiwi, apricots and mango, peach and apricot, blueberries, you can have fun trying these delicious and decadent combinations. You can replace milk in smoothies with plain nonfat yoghurt and use frozen fruits instead of fresh ones. Don’t add sugar or other artificial sweeteners to your smoothies. You can also blend up a handful of leafy veggies into your smoothie such as spinach, broccoli, or kale. This time add water instead of milk or yoghurt and you’ll obtain the healthiest green smoothie ever.
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