As the most important meal of the day, you want breakfast to be as nutritional and healthy as possible. There are many dietary believers these days who promote breakfast as the only meal during which you can eat whatever you want, and as much as you want. But, as tempting and wonderful as this may sound, that isn’t always the smartest way to start your day. Depending on the activities ahead, you should plan your breakfast accordingly and appropriately, concentrating on as many healthy ingredients as you can, as well as avoiding overeating.
This kind of breakfast is perfect for those who work in an office sitting at their desk or standing at the store, for example. Whatever the job, they are not overly active and usually don’t move around a lot. Oatmeal is perfect in these cases, but instead of using premade, make your own. The highly recommended ingredient today is one tablespoon of chia seeds, rich in omega-3 fatty acids, calcium, protein and fiber. Another thing you can add to your oatmeal is flaxseed oil, with proven benefits to your blood sugar, heart and skin.
If you plan to add some fruits to your oatmeal, blueberries are an excellent choice. One cup has only 84 calories and they’re full of antioxidants, not to mention delicious. If it’s not the season of fresh berries, use the frozen ones since they’re just as good for your cereal. When making oatmeal, substitute cow’s milk with unsweetened coconut, soy or almond milk. They are great sources of vitamin B responsible for boosting energy, and magnesium, potassium and phosphorus. If you’re not a fan of milk, consider using Greek yogurt for oats previously soaked in water. This yogurt is probiotic and will reduce bloating and help indigestion.
People who work out in the morning need an energising and high-protein breakfast. They also shouldn’t shy away from carbohydrates, as long as they use whole grain products. Nut butter, like peanut and almond, spread on whole wheat toast is an excellent source of protein and healthy fats. If you are in a hurry, try True protein products or spirulina powder, since they’ll provide everything you need to get through your active morning. Fresh fruits are also an excellent addition, and you can also use them for smoothies on the go.
The old classic is bacon, ham or sausage and eggs. This kind of breakfast is full of calories and can even be too heavy for your stomach, so make sure you wait at least half an hour before hitting the gym. A good addition for this kind of breakfast would be yoghurt, for its probiotic properties, and whole grain toast. Orange juice will give you additional sugar and energy, but make sure it’s freshly squeezed. You can also use mushrooms instead of meat produce for your omelette or other fresh vegetables like bell peppers and broccoli.
There are those people who have other duties during the day than working out and going to work. If you’re an elderly person or a housewife, your breakfast needs to be balanced and adjusted to your day. Most elderly like to take a walk in the morning, while the housewives take care of the children, go grocery shopping and do chores. If eating toast, make sure it’s whole grain and not buttered. Margarine is the perfect replacement for butter with omega-3 fatty acids and mono- and polyunsaturated fats. Make sure that it doesn’t contain any saturated and trans fats, as well as partially hydrogenated oil, and you’re good to go.
Cereals made of whole grains are another excellent choice. Soaked in skimmed milk full of calcium it will ensure those bones stay strong. You can add fresh fruits and nuts like walnuts or almonds which are a great source of protein. For some extra flavour consider adding cinnamon which will keep you blood sugar levels in check. You can also have an egg omelette, but only made of whites since yolks can raise your cholesterol levels. If you’d like to have some meat, opt for chicken or turkey breast ham.
The most important thing is to be mindful of what you eat and how you prepare your food. Also, always read the labels and look for unhealthy ingredients since they contribute a great deal to certain health conditions like heart attacks, high cholesterol levels and diabetes, to name a few.