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How Can I Make A Healthy Breakfast?

12.07.24

  5 minute read

Starting your day with a nutritious, healthy breakfast is one of the best decisions you can make for your health and wellbeing. However, with our busy schedules and a plethora of options, it can be challenging to know where to begin. 


Whether you’re a seasoned health enthusiast or just looking to improve your morning routine, creating delicious and wholesome breakfasts that will fuel your day and mind should be top of your priority list. 


In this blog, we’ll explore the essential components of a healthy breakfast and how you can include them in your morning routines to transform your day with a nutritious start!


The Importance of Breakfast 


Why Breakfast Matters


Breakfast is often referred to as the most important meal of the day, and for good reason. Consuming a healthy, nutritious breakfast provides us with several benefits that set the tone for a productive day. Here are some of the key reasons why breakfast matters:


Improve Concentration: Eating breakfast ends your overnight fast and this replenishes your brain’s glucose supply, the primary source of energy for cognitive functions. This helps set us up for a day of work, whatever that might be. Studies show that individuals who eat breakfast have better concentration, memory, and problem-solving skills throughout the day. 


Better Mood: Starting the day with a balanced meal can positively impact your mood. A nutritious breakfast stabilises blood sugar levels, which can help reduce irritability and promote a more positive outlook.


Sustained Energy Levels: Breakfast provides the energy needed to kick-start your metabolism and sustain energy levels until your next meal. Ensuring your making a healthy breakfast with low added sugar helps prevent the mid-morning energy slump and keeps you active and alert. 


There are so many more reasons to eat breakfast in the morning and there are numerous studies available that highlight the long-term benefits of a healthy breakfast. Research indicates that individuals who regularly consume a nutritious breakfast tend to have better weight management and have a lower risk of chronic diseases. 


Key Components of a Healthy Breakfast 


A healthy breakfast should be well-balanced, and include a variety of essential nutrients to provide energy and support your overall health. We’ve included some of the most important elements below:


Protein


As many people know, protein is crucial for muscle repair, growth and maintenance. However, it also helps keep you full and energised throughout the morning. Including protein as part of your healthy breakfast is essential, preventing mid-morning hunger and supporting overall metabolic health. 


Sources of protein include; 



  • Eggs: They are rich in high-quality protein, containing all nine essential amino acids, as well as being a versatile ingredient that can be included in a number of breakfast recipes. 


  • Greek Yoghurt: Greek Yoghurt is a great alternative to regular yoghurt, being significantly higher in protein and probiotics, and an easy switch to make.


  • ELEAT High-Protein Cereal: If you’re looking for a balanced nutritious alternative to cereal, this is the perfect choice. Containing all nine amino acids, whilst being low in sugar and high in fibre it’s a convenient, quick option for a healthy breakfast. 



    • Healthy Fats


    Healthy fats are essential for brain health, hormone production, and maintaining satiety throughout the day. Incorporating healthy fats into your breakfast can help you feel satisfied for longer and provide the essential fatty acids that your body needs. 


    Examples of healthy fats include;



  • Avocado: This is a breakfast ingredient we’re all familiar with, adding a creamy delicious texture to many brunch dishes. Rich in monosaturated fats it’s a great option. 


  • Nut Butter: The growth of the nut butter industry has been huge recently and with good reason. Include high-quality almond, peanut, or other nut butter in your breakfast from brands like Manilife.


  • Nuts and Seeds: If you’re looking to add texture to your mornings, nuts or seeds can be a great addition whilst also being a source of healthy fats, protein and fibre. 



    • Fruits and Vegetables 


    We all know that fruit and vegetables are essential aspects of our diet, with 5-a-day being a guide we’ve all grown up with. Fruit and veg are packed with vitamins, minerals, and antioxidants that support overall health. Aim to eat the rainbow to ensure a range of nutrients and benefits. 


    Different fruits and vegetables contain different nutrients:



  • Berries: Berries are a great sweet addition to your morning healthy breakfast and are high in antioxidants and fibre. 


  • Spinach: A nutrient-dense green, full of potassium, and vitamins A and D, is the perfect addition to smoothies omelettes, or any savoury breakfast. 


  • Bananas: Whether you’re adding bananas to a breakfast, or grabbing a quick snack on the go, they provide a natural sweetness with lots of potassium. 



    • Hydration 


    Staying hydrated is essential for overall health and bodily functions, it is a vital aspect of our existence. Starting your day with adequate hydration helps maintain energy levels and supports digestion and metabolism. 


    Water is the most obvious source of hydration, it is the easiest way to stay hydrated and we should all aim to be consuming around 3 litres of water a day - starting in the morning. 


    If you’re looking for an alternative solution to water, herbal teas can be a way to provide health benefits with added flavours. Or, consuming fruits like watermelon and oranges with high water content can contribute to your hydration needs. 


    Conclusion 


    Starting your day with a nutritious, healthy breakfast is not just a good habit; it’s an investment in your overall health and well-being. Making the right breakfast choices can set a positive tone for the rest of the day. Whether you’re a health enthusiast or someone looking to enhance your morning routine, prioritising delicious and wholesome breakfast options should be at the top of your list. 


    Incorporating essential nutrients with ingredients such as protein, healthy fats, whole grains, fruits and vegetables is vital to starting your day right, as well as being hydrated throughout the day. By making mindful choices and embracing variety in your breakfast selections, you not only fuel your body but also pave the way for a productive day.

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