Despite having become increasingly ignored due to the fast pace of the modern life, breakfast is still the most important meal of the day.
This is because after sleeping for eight hours and going without food during the night, our brain and muscles need energy and fuel to function, and the glucose in food (as well as the vitamins, minerals, dietary fiber, and protein) is how we get this energy. With this rush of nutrients and glucose to our brains, we are better able to concentrate, focus, be productive, and be in better spirits — no waking up on the wrong side of the bed.
Research studies indicate that children who eat breakfast perform better on cognitive tests and in school. This also works that way for adults too since our brains need fuel to work properly. So a healthy breakfast should include a healthy source of protein and plenty of fiber; the combination will help satisfy your hunger and will keep you feeling full until lunch time. The protein can come from low-fat meat, low-fat dairy products, or nuts and nut butters. Eggs are also a good source of protein. They’re also high in saturated fats, but one egg only has about 75 calories and they’re quite satiating so it can help keep the hunger pangs away. High-fiber foods include fruits, vegetables and whole grains.
A healthy breakfast doesn’t need to be extravagant or take a long time to prepare. Try a simpler breakfast –something simple like a hard-boiled egg, a piece of 100 percent whole grain toast along with a cup of 100 percent fruit juice. For those who can get them, traditional tubers such as sweet potatoes or arrow roots can do.
If you really don’t like to eat breakfast first thing in the morning, you can split it up into two smaller meals. Eat a hard-boiled egg, or a small cup of yogurt at home before you leave for work, then about an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts .
It is important to have the breakfast ready early enough and enjoy it shortly after waking up. If you don’t like the idea of eating early, then have your first meal within an hour of waking up. If you’re working out first thing, make sure to eat something small like a piece of toast with butter or a hard-boiled egg. Then eat something a little more substantial after your workout.
Healthy breakfast should include carbohydrates, protein, and fiber. Sit down and eat breakfast. Try to take at least half an hour each morning to sit down and eat. This way you can step back, savor your meal, and focus on your upcoming day.