A healthy breakfast is a crucial meal for a productive day. It provides the fuel to make it through school or work and help you stay focused on your tasks. However, not all breakfasts are created equal, so here’s how to make sure you’re fueling up with the best foods and starting your day as healthy as possible!
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Make It A Balanced Meal
One of the main things that makes a breakfast healthy is making sure that it includes all the major food groups. A good way to ensure this is by using MyPlate as your guide. Look for ways to incorporate fruits, vegetables, protein, grain and dairy foods into your morning meal so you can be sure you’re getting the nutrients your body needs.
Choose Whole Grains
Most of us are guilty of starting our day with a sugary breakfast cereal or pastry. While these foods may give you an initial burst of energy, it’s not going to last long and you’ll likely be left feeling tired and hungry soon afterwards. A better option is to choose whole grain breakfast foods instead. They’re packed with fiber and other nutrients that will help to keep you sustained throughout the morning. Some good options include oatmeal, whole grain toast, or a high-fiber cereal.
Include Protein
Breakfast is an important meal for refueling your body, so it’s essential to include protein in order to help rebuild muscle cells after a long night of sleeping. A great way to incorporate protein into your morning meal is by choosing foods that are high in nutritional value but low in calories, such as eggs or Greek yogurt. Other options include lean meats like peanut butter on whole grain bread or soy nuts with a glass of skim milk.
Eat Fruit On The Side
Adding fruit to your breakfast is a great way to get some vitamins and antioxidants first thing in the morning. Plus, it can help to curb your sweet tooth and prevent you from indulging in unhealthy snacks later on in the day. Some good options include berries, diced apples or bananas. Another great reason for starting your day with fruit is that it’s a low-calorie way to increase your daily intake of fiber.
Drink Plenty of Water
Water is essential for good health, so make sure you’re drinking plenty of it during breakfast. Start your day with a tall glass of water and drink at least another 8 ounces throughout the morning. Not only will this make your day more productive, but it will also help you lose weight and improve your skin. For the most benefit try drinking your water ice cold, this is because when your body warms up the water it will help to raise your metabolism.
Curb Your Caffeine Intake
Everyone has their morning cup of coffee, but remember that caffeine is just another form of sugar. If you’re looking to reduce your intake of caffeine, try replacing it with green tea which contains antioxidants and can also help to boost metabolism. Another way to reduce your morning caffeine intake is to gradually reduce the amount you’re drinking, rather than just quitting it cold turkey. This will help prevent withdrawal symptoms that sometimes come with caffeine detox.
Add Some Spice
A little spice can go a long way when it comes to making a breakfast healthier. Add some fresh herbs, hot sauce or chili flakes to your eggs, oatmeal or yogurt for a burst of flavor and added health benefits. You get benefits from this by the fact that spices like chili pepper and ginger help to boost your metabolism first thing in the morning and can help to lower blood sugar levels.
Avoid Processed Foods
Processed foods like bacon, sausage, pre-packaged breakfast burritos and pastries are high in unhealthy fats and sodium. Not only are they bad for your waistline, but they can also leave you feeling tired and sluggish. Instead, try to make most of your breakfast foods from scratch. It’s not only healthier, but it’s also cheaper and more satisfying.
Take Your Time
When you’re in a hurry, it’s easy to reach for unhealthy foods like candy bars or energy drinks as a quick breakfast fix. However, these foods will only leave you feeling tired and hungry again soon afterwards. A better option is to take your time and eat a healthy, balanced breakfast. This will give you the energy you need to start your day off right.
Limit Sugar In Your Breakfast
Some healthy foods like yogurt and granola bars contain large amounts of sugar. If you’re looking to keep your breakfast as healthy as possible, stick with fruits for sweetness. Other healthy substitutes include cinnamon and honey. Just remember to avoid cereals that are high in sugar since they can leave you feeling tired and sluggish after breakfast.
Stay Positive
It’s easy to fall into the trap of skipping breakfast or not eating until lunchtime when you get busy or forget about it. Instead, try setting out an area of your kitchen specifically for making breakfast. This will help remind you that it’s important to start your day off right with a healthy meal! If all else fails, make sure to carry snacks like nuts or dried fruit with you so you can eat something nutritious even if you don’t have time for breakfast.
Conclusion
These are just a few of the many ways that you can make your breakfast healthier. Start incorporating some of these tips into your daily routine and you’ll be on your way to a happier and healthier lifestyle!
