It has always been said that breakfast is the most important meal of the day, but are you doing it right? As much as we all love a tasty fry up or a good old bacon sandwich, they do not provide us with the nutritious start to the day that we all need.
Here are 6 great healthy breakfast options…
Eggs are an extremely versatile food. They can be cooked in a variety of ways and can be mixed with plenty of other foods. Eating eggs first thing in the morning has proven to increase the feeling of fullness for more of your day. This allows you to eat less and to consume fewer calories during your next meal.
As well as this, eggs are a great source of choline, an important macronutrient. This is a key nutrient for the health of the brain and the liver. You can also use eggs as a source of protein! If you eat 3 large eggs, you can consume around 20g of protein.
It is best to choose options that are not cooked in oil. Boiled or poached eggs would be the healthiest choice, but you could cook scrambled eggs or omelettes if you use a healthier cooking liquid.
In oatmeal, you will find a unique fibre called beta-glucan. Not only does this fibre help to reduce cholesterol, it also makes you stay fuller for longer. Oatmeal is highly rich in antioxidants and this stops its fatty acids from being foul. These antioxidants are also great for heart health and helping to decrease your blood pressure.
For higher protein levels in your oatmeal, choose steel-cut oats. If you want to add even more protein to your oatmeal, cook it up with milk rather than water or serve it with a side of egg or cheese.
Compared to other yoghurts, Greek yoghurt is much more concentrated in protein. Protein is capable of reducing the feeling of hunger, so consuming plenty of it in the morning will help to stop the need to snack during the day. It also has the power to increase the metabolic rate after eating.
Like many other dairy products, Greek yoghurt is able to help with weight control. As well as the effects of the protein, it builds-up levels of the hormone that promotes fullness. Within the yoghurt, you can also find linoleic acid, a fatty acid that actually has the ability to increase fat loss.
These yoghurts can be eaten with plenty of tasty fruits to increase the amount of fibre, vitamins and minerals in your first meal of the day.
In contrast to many other fruits, berries are much lower in sugar but much higher in fibre. Both raspberries and blueberries can provide around 8g of fibre per cup! And that one cup will only contain 50-85 calories per cup, depending on the type you are eating.
Berries also contain a type of antioxidant called anthocyanins. These work to provide protection to the heart and to help you as you age. They are also great at stopping your blood cholesterol from becoming oxidised and are able to keep the cells that line your blood vessels very healthy.
If you like a hot drink in the morning, green tea is definitely your healthiest option.
Green tea contains caffeine, which is an excellent way to increase your alertness and boost your mood first thing in the morning. It also helps to raise your metabolic rate – a great benefit if you are looking to shift weight! The levels of caffeine in green tea are about half that of a cup of coffee, meaning it is considerably healthier.
Drinking green tea can reduce your blood sugar and insulin levels to keep your body feeling healthy and balanced. You can also find EGCG antioxidants that keep your brain, nervous system and heart from being damaged.
If you’re trying to build muscle and generally develop a healthy body, starting your day off with a good protein intake can work miracles. A great way to consume that protein is in the form of a protein shake! There are many different types of powder you can choose from, including whey, egg, soy and pea protein.
These protein shakes are able to reduce your appetite more than any other form of protein. This way you will be less likely to consume the wrong things and eat in healthier quantities for the rest of the day. They are capable of reducing blood sugar levels if you choose to have it as an extra alongside a carb loaded meal.
Finally, they are extremely useful if you are looking to lose weight but at the same time preserve your muscle mass. They can also preserve muscle mass when effects of ageing start to kick in.