Whether it was about rushing to the school bus or making it to the office on time every morning, breakfast is one meal you never put much thought into. For most of us, the morning brew is all we need to kickstart our day, but is it really enough to your body and mind to push through?
According to the research done by the American Journal of Clinical Nutrition, starting your day with a healthy breakfast lowers your overall BMI (Body Mass Index), improves your dietary conditions, and requires your body to burn through power energy reserves during the day.
Even the ADG (Australian Dietary Guidelines) highlight that around 20-35% of your daily calorific intake should come from a wholesome breakfast. Apart from helping your metabolic system to restart after a good night’s sleep, there are several benefits that a healthy breakfast every morning has to offer:
Stockpiling energy: Depending on your age, your life stage, and gender, anything upward of 2000 kcals per day is what you need to maintain a healthy diet. Not only does your daily breakfast help you fill up your energy gauge, but ensures that you don’t blow past your daily calorie requirement during the other two meals, especially dinner.
Long-term health benefits: There is more than enough evidence that suggests that people who have a healthy breakfast are better at maintaining their ideal weight that those who simply skip it. Apart from battling obesity, the meal you start with every day can support a healthy metabolism, keep your heart rate and blood pressure in check, and even aid in countering diabetes.
Improves cognitive functions: After hours long fast every night, your body needs to restore the glucose levels and carbohydrates to cycle up your brain function. With a healthy breakfast to reprogram your system every morning, you can improve your memory, ability to concentrate for long hours, lowers stress, and significantly improve your mood levels.
“All happiness depends on a leisurely breakfast” – John Gunther
The best breakfast foods to start your day
While skipping your morning meal isn’t the healthiest of choices, you’re not doing your body any favors if your day starts with something like McDonald’s Breakfast Menu. We’re not going to force you to gobble down a kale smoothie every day, instead, here are some of the most commonly eaten breakfast foods that you should definitely need to add to your grocery list.
Have an Eggcelent morning!
It is no surprise that Australia alone consumes billions of eggs each year, since it is the most popular breakfast food and for all the right reasons. Apart from being delicious in more ways than you can count, a single egg packs a massive amount of protein, vitamins A, D, E, and B, along with minerals such as zinc, phosphorus, and iron.
Being relatively low in saturated fat, eggs are the ideal breakfast food for the entire family, and even for the weight watchers as it packs only 70 – 80 kcal and the protein content makes it a fulfilling food. If the good old scrambled, boiled or poached egg seems to get too boring, there are a couple lip-smacking recipes you can try out.
Egg breakfast muffins
If you love the convenience of picking up an English muffin for breakfast but trying to stay off extra sugar, why not go the savory way? You can make these up ahead of time and pop one into the oven every morning since they’re good to eat up to a week.
Whip up half dozen eggs, drop in some of your favorite veggies for the added nutrients and maybe some bacon for taste and pour them into a muffin tin. Bake for around 15-20 minutes at 180-200 degrees and store them in the refrigerator if you plan to snack on them later.
Avocado spread with eggs toast
Looking to add some essential mono-saturated fat and tummy-filling fiber to your breakfast? What better fruit than avocado to pair with some beautiful poached eggs and toast to give you a jolt of energy to start your day.
Simply smash up the avocado into a fine paste (you can always make some extra and store it for later), add some rock salt and seasoning and spread it all over two lightly toasted slices of whole-grain bread. Stack two well-poached eggs on the top of the avocado spread and bite into the goodness.
Oatmeal is awesome
Having a bowl of oats in front of you every morning won’t put a smile on your face, but your body will surely love you for it. Packed with a unique fiber called beta-glucan, it essentially acts as a sponge against the cholesterol in your body and soaks it up.
Being rich in antioxidants, oatmeal is pushed forward by medical experts as it curbs the blood pressure and helps to keep the heart healthy. A single cup of oatmeal packs almost 6 grams of protein, which makes it a great supplement for weight loss.
Peanut butter banana oatmeal cookies
If you’ve got kids who would rather go hungry than touch oatmeal for dear life, this smart and tasty breakfast will surely become a household favorite right away. Mash up a couple overly ripe bananas, a scoop of protein powder, and a cup of oats to the mix and whip it up with a tablespoon of peanut butter.
You can even drizzle some chocolate chips on top to make these breakfast oatmeal cookies even more irresistible. If you’re measuring your waistline way too often, swap the peanut butter with almond butter, and the chocolate chips with a handful of raisins to make the recipe even healthier.
Oatmeal and eggs in a bowl
There are way too many oatmeal breakfast recipes that turn this cereal sweet with fruits and berries. But if you don’t like to start off your way with something too sweet, oatmeal can very well be whipped into a savory bowl of goodness that’s good on your tongue and not too heavy on your hips.
Prepare your oatmeal as usual with milk for the added protein content and bring it to boil while you sprinkle in some black pepper and fresh herbs like rosemary or basil. Feel free to chop in some vegetables like carrots or bell peppers for the added crunch and finally lay down a poached egg to give you a meal that is fit for a king.