Tuesday 30 / 03 / 2021 0

The basics of a healthy breakfast

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The basics of a healthy breakfast

Rise and shine! Starting your day off with a well-balanced breakfast can really make a difference, but knowing what to eat for breakfast every day can be tricky. Breakfast is an important meal because – it’s in the name! – you are breaking your overnight fast with it. So what are the best foods to have in the morning? Here are our tips for a tasty and healthy breakfast.

  1. Enjoy your carbs for a tasty breakfast

There are two types of carbs that you can enjoy during your breakfast. The first one is simple carbs, which are used by your body for a quick energy release because they are digested and absorbed quickly. The second one is complex carbs, which are high in fibre and digested slowly by your body, making them very filling. A healthy source of simple carbs is fresh fruits: they are rich in fibres, vitamins and minerals, and really easy to incorporate in your breakfast. They can give your yogurt or oats a delicious flavour, or are just as tasty enjoyed on their own. They are also really easy to pack and take with you if you are in a rush in the morning. Good sources of complex carbs that are easy to include in your breakfast include: whole wheat bread, whole-grain cereals, oats… Adding complex carbs to your breakfast will help you stay energised all morning.

  1. Watch out for added sugar in breakfast foods

A lot of breakfast food products have high levels of sugar: breakfast cereals, granola bars, pancakes, jam on toast… While it is okay to eat these foods in moderation, your breakfast should not be composed of only sweet food products. A high-sugar intake for breakfast can cause your blood sugar levels to spike, resulting in you feeling hungry only a few hours later, and could potentially lead you to overeat. Try to limit your consumption of sugary foods in the morning, and keep a balance of nutrients in your breakfast: complex carbs, protein, and healthy fats.

  1. Fill up on protein to feel full for longer after your breakfast

Is your stomach grumbling around 10 am every day, two hours after you’ve had your breakfast? You would probably benefit from adding more protein in your breakfast routine! Your body takes longer to digest protein, which helps you feel full over longer periods of time. If you would like to learn more about the benefits of protein, you can take a look at our learning center. Make sure to include a good source of protein in your breakfast: eggs, Greek yogurt, nuts and seeds, oats… This will satisfy your hunger and keep you going until lunch. Need some inspiration? Check out our recipes here for high-protein breakfast ideas!

  1. Add some healthy fats into your breakfast

Healthy fats are essential because they provide you with energy and help your body absorb certain nutrients such as fat-soluble vitamins A, D, E, and K. It is also important to have good sources of omega-3 and omega-9 in your diet, which come with a variety of health benefits. Examples of food rich in healthy fats are: eggs, avocados, walnuts, almonds, ground flaxseeds, chia seeds, coconut… Nut butter is also a good alternative that can easily be spread on toasts, added to a smoothie or oatmeal, and so on. A healthy breakfast can contain fats, as long as you choose them well!

  1. Keep your hydration levels up during breakfast

After you wake up from a good night of sleep, your body might need to rehydrate. Seven to eight hours of sleep is a long time to go without water, so make sure to drink enough water when you wake up to keep your body functioning properly. You can also choose a healthy morning drink such as green tea, which is full of antioxidants, some coconut water, a freshly squeezed juice or a smoothie made with fresh fruits and veg, which will give you a nutritional boost and provide you with a lot of vitamins to get your day started. So don't forget to have a drink with your breakfast too!

Take-home message

Breakfast is an important meal that should not be neglected. A healthy, well-balanced breakfast can help you start your day the best way possible and allow you to stay focused all morning long. If you are someone who tends to skip breakfast, check out these 5 reasons why you should not. And breakfast doesn’t have to be boring! You can change up your routine and try new breakfast recipes every day if you feel like it. Just make sure to keep a balance of nutrients in your meals throughout the day. Enjoy!

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