“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
Adelle Davis
Not only Adelle, but many historic proverbs also emphasize the importance of an energy-filled breakfast to go about your day.
Some people do not like to eat anything when they wake up, while others like a hearty breakfast to stay energized throughout the day. If you belong to the second category, here are quick, healthy breakfast options for a better day.
Why Should You Take Breakfast?
Have you been wondering why everyone asks you to take breakfast? Let us tell you why breakfast is considered the most important meal of the day.
Our body metabolizes the food we eat throughout the day and night. Thus, you are typically hungry when you wake up in the morning. The body needs something to replenish the glucose supply to boost your energy when you wake up. Some people eat a complete hearty meal with tea or coffee, whereas others prefer caffeine-free vitamin water. Eating a nutritious breakfast prepares you for a busy day.
Healthy Breakfast Options for A Better Day
Let’s tell you about foods with carbohydrates but a higher energy dose to stay energized throughout the day.
1. Oatmeal
Oatmeal has always been consumed as a classic, healthy breakfast option. Yet, it has gained immense popularity as a low-calorie breakfast option among generation Z. Oatmeal is prepared with rolled oats that contain a high amount of soluble fiber. It keeps you full for a long time, prevents heartburn, and reduces cholesterol levels.
Oats also contain a considerable amount of proteins, iron, zinc, magnesium, and Vitamin B complex. You can make them with milk or water. Many people prefer adding protein powder or milk to take it as a complete tummy-filling meal.
How to Eat
You can cook the oats in milk or water according to your taste preference. Arabs cook a traditional dish called Talbina that you may take oats with.
Note: Oats do not contain gluten, yet cross-contamination is possible during production. Make sure to opt for a gluten-free label when buying oats from gluten-intolerant family members.
2. Whole Grain Wheat Toast
If you are just starting to take breakfast in the morning, oats or eggs might not be the most suitable choice for starters. You can go for a whole wheat bread for breakfast that gives you the goodness of all grains and surplus fiber. The complex fibers in whole-wheat toast digest slowly and maintain your blood sugar levels. You can also select sprouted grain bread to add more fiber and protein to the breakfast.
How to Eat
Eat the toast itself or pair it with a favorite topping or jam, including peanut butter, baked beans, grilled tomatoes, avocados, sliced figs, etc.
3. Milkshakes
Nothing can go wrong when you start your day with a delicious milkshake. Milkshakes are the best source of vitamins and proteins as they combine the goodness of fruits with milk proteins. You can make milkshakes with frozen or fresh fruits. You may also substitute milk for yogurt and add vegetables of choice. They are easy to make and take no more than five minutes.
Many people also opt for protein shakes instead of milkshakes and smoothies. You can prepare your protein shake at home by adding protein powder to your milkshake or smoothie. Whey protein is the most common choice of protein. It is also an excellent option for people who work out in the morning before leaving for work. It works great post-workout when you do not want a complete breakfast.
How To Eat
Blend your favorite fruits or vegetables with milk or yogurt. Add protein powder per need.
4. Almond Butter/ Peanut Butter
Peanut butter and jam sandwiches are a favorite among people of all ages. However, you do not have to let go of your favorite food as you grow up. Peanut butter and almond butter are healthy breakfast options when taken in moderation. Almond butter is considered a healthier choice by many. It contains vitamin E, fats, calcium, iron, protein, and antioxidants.
Butters of any sort are not low-calorie as the breakfast options mentioned previously. They are high in fats, giving you enough energy to feel full for longer. Almond butter has monounsaturated fats (visible under any of these microscopes) that help relieve heart diseases and control sugar levels. Avoid artificial ingredients when looking for the right almond butter for your breakfast.
How to Eat
Spread the butter over your whole grain bread or add it to your smoothie for enhanced flavor.
5. Avocados
Avocados are a breakfast staple in many parts of the country. Avocado toast and smoothies are quite a favorite among people looking for healthy breakfast options for a better day. They have healthy fats, vitamins B, C, E, K, potassium, and folates. Avocados are an excellent food choice for breakfast or a snack alike.
How to Eat
You can slice up your avocado to serve on a toast or add it on top of your sunny-side-up egg. Smoothie lovers also add avocados to smoothies to elevate the taste and consistency.
6. Berries
Berries are among the few fruits that everyone loves to eat. Whether you hand out a strawberry to a kid or an adult, it will be gone in a minute. Berries are not only delicious, but they also contain fiber, antioxidants, and potassium.
A cup of strawberries gives you 3 grams of fiber for only 207 calories. It may surprise you that it also replenishes your body’s daily vitamin C needs. Raspberries, blueberries, blackberries, and strawberries have antioxidants that protect your cells. You can take citrus fruits and melons if you do not like berries much. They all are loaded with potassium that helps reduce bloating and regulates blood pressure.
How to Eat
Eat the berries raw or make juices and smoothies to get the benefits.
7. Eggs
No doubt, eggs are one of the simplest yet loaded breakfast choices. Eggs are a perfect protein source and keep you full for a longer time as proteins take more time to break. Eggs are not significantly high in calories, making them an excellent breakfast food option without gaining extra weight.
Antioxidants and choline in eggs are thought to prevent eye disorders and improve liver and brain health. They also do not raise cholesterol, unlike popular belief; hence, a good option for pregnant ladies. Adequate consumption of eggs is associated with heart protection.
How to Eat
You can half-fry, scramble, boil or poach eggs per your preference. Nutritionists recommend taking healthy sides like oats, vegetables, and whole-grain toast.
The Bottom Line
A healthy breakfast replenishes your glucose stores and gives you energy for the whole day. Eggs, oats, chia seeds, fruits, peanut butter, whole-wheat toast, and protein shakes are healthy breakfast options for a better day. You can also add quinoa, grilled vegetables, and granola bars to your breakfast regime as a quick meal.
And as Joey Lawrence says, “Breakfast is a big deal. I love it.”
Also read: Are Bananas Really Healthy? How Many Calories are There in A Banana?
