You’ve heard this advice a number of times: “Eat your breakfast because it’s the most important meal of the day.” Despite this, a lot of people are still putting this important activity at the bottom of their priority list. When you’re pressed for time and rushing to work, you often make do with the usual morning cup of coffee for a quick energy boost that doesn’t really last long and can have unhealthy long-term results. So to aide you in finding quick and healthy breakfast options, we’ve pulled together ten healthy foods that will surely boost your energy in the morning.
Instead of drinking your usual cup of coffee for breakfast, try munching on an apple. This grab-and-go grub are perfect for quick bites when you have no time to linger on eating. Make sure to regularly re-stock your fruit basket for a ready breakfast supply on busy days. Apples contain enough carbohydrates for a quick energy boost in the morning and because it contains natural sugar, it provides a stable energy for a longer period. Research also suggests that eating apples can help prevent heart attack and reduce the risks of having a stroke and developing diabetes.
Almonds make great snacks because they are rich in B vitamins and magnesium that help in energy metabolism. If you’re in a hurry, munching on almonds on your way to work with a cup of tea or coffee can give you that extra energy boost to help you out during a hectic morning.
You can also try green salad for breakfast by mixing together some leafy vegetables like spinach, lettuce and kale. These greens can give you a high energy boost and can keep you from feeling lethargic especially early in the morning. They can also improve mental clarity and generally reduce your food cravings. If you’re struggling with the taste of leafy vegetables, you can also make green smoothies. Try this out by blending up your greens of choice then add extra goodness like avocado and coconut milk.
If you’re going to have any kind of carbohydrates for breakfast, whole grains and oatmeal are perfect examples. Oats are complex carbohydrates, and unlike processed grains, the energy they provide will last longer as they will keep you feeling fuller for a longer period. They also contain soluble and insoluble fibres that are both important for optimum health. The soluble fibres help lower the cholesterol level in the body while the insoluble fibres improve intestinal health. For a healthy breakfast, just mix whole grain oatmeal with almonds then add milk.
Yogurts contain probiotics which can help improve your immune system and stabilize your energy levels. It’s also loaded with calcium and protein which keep you feeling full throughout the morning. When buying yogurt, choose the plain one instead of the one with fruits because the latter is packed with unnecessary sugar that can spike your energy but causes it to drop quickly as well.
Natural or organic peanut butter contains monounsaturated fat. This type of fat can help decrease the bad cholesterol in blood. It’s a good breakfast option because it is rich in protein which provides sustainable energy. Spread this on toast or add a spoonful into your smoothie and you’re good to go.
Eating fish, like salmon, for breakfast has become a routine for some people. It’s one of the richest sources of omega-3 and omega-6 fatty acids which are good for the heart and protect against cancer. Salmon also contains copper and phosphorus, the two important minerals that prevent several diseases such as osteoporosis and rheumatoid arthritis. If you don’t like them in their natural state, whip some quick and simple recipes for a tastier breakfast that is sure to get your game going in the morning.
Whether served poached, scrambled or boiled, the egg is a breakfast staple. Rightly so, because eggs are rich in iron and protein giving you the energy that lasts throughout the day. Eggs also contain lutein and zeaxanthin, the antioxidants that have been linked to protecting eyes from the damage caused by UV rays.
Don’t forget to drink plenty of water with your solid intake. While not technically food, water does nourish the body. Water keeps the cells in the body hydrated and working at optimum levels. When we sleep, we go for about 6 to 7 hours without water so as soon as you wake up, drink at least 500 ml of water. You can also add lemon or herbs to your water, the citrus smell of lemon can make you feel more energized and alert.