If you are looking to optimise your health, then breakfast is important. It’s tempting to skip it, as you’ll notch up a calorie and time saving. However, if you set yourself up by eating a healthy breakfast, you’ll be setting strong foundations for your day, not only in terms of bodily health, but in terms of alertness and mental performance. Try these suggestions for a healthy start to the day.
This may conjure up dreadful images of childhood breakfasts, but persevere. Find a porridge mix that you find appetising, and you’ll keep your cholesterol low. Play around with the consistency. If you choose plain fibre-filled oats, you can jazz them up with freeze-dried fruits or chopped nuts. Use semi-skimmed or skimmed milk to lower the fat content.
There are numerous ways to prepare them, but scrambled is the easiest. Add a little milk so they don’t dry out, and avoid butter. If you need some extra flavour, then grind on some pepper. If you are feeling flash, get in some smoked salmon – you can’t get a better taste combination, and the eggs will provide you with a great brain-enhancing protein boost.
Not the sugary kids stuff, but grown up bran-based cereal with semi skimmed or skimmed milk. A great way to liven up your cereal is to make a mixture of one part bran to half a part granola. Try adding some seeds to the mix to get some amino acids into you. Pumpkins seeds are good, and taste great. Dried fruits such as cranberries, raspberries and strawberries add vitamins and flavour too. Do yourself a favour and make up a week long batch on Sunday. Store it in an airtight container and you’ll thank yourself on Monday morning.
A simple yet healthy breakfast can be based around fruit. Chop up a banana and use some low-fat pouring yogurt, chopped nuts and fruits to make a tasty bowlful of nutrients.
The quickest and easiest breakfast is toast. We all rely on this old faithful! Choose brown bread at all times to increase your fibre intake. Skip jam and instead use a small amount of peanut butter. If you have time, then sprinkle a few seeds on top. Sesame seeds are a good match for wholemeal bread.
Whatever you choose, drink fruit juice with your breakfast as vitamin C helps with the absorption of iron. Water it down if you find it too sweet for that time of day. You can substitute fruit juice with a soluble vitamin in water, or even have both. Either way, try to get a decent amount of fluid into you at breakfast time, and cut down on caffeine.
Try the suggestions above for a slow-burn breakfast that wakes you up and sustains you until lunchtime, and you won’t find yourself reaching for the biscuit tin, or drinking endless coffees to focus your mind.