Dieticians and nutrition experts agree that eating a healthy breakfast is the best way to start each day. It gives your metabolism a boost and your mind the fuel it needs to be effective.
Before you load up on sugary donuts from the gas station or that greasy breakfast sandwich from a fast-food drive-thru, however, take note of the information below. These tips will help you make wise choices for a healthy breakfast that’s energizing, satisfying, and full of important nutrients.
1. Meal Prep to Save Time
Weekday mornings can be hectic, which is why many people grab food on the go. This can lead to poor choices that do little to benefit your body. Weekly meal prep will save time and ensure you eat a healthy breakfast every day.
The key to successful meal prepping is to make sure you have plenty of ingredients and the proper equipment for preparing the meals. For example, if you’re making a batch of whole-grain waffles or French toast, make sure you have the perfect pan for use with an induction cooktop or a quality waffle iron. That way, making a large number of pieces won’t be a frustrating challenge.
2. Include a Source of Antioxidants
Antioxidants are nature’s way of fighting the effects of stress by counteracting the biochemical changes that occur when stress is high. A healthy breakfast should include a source of antioxidants, especially if you know the upcoming day will be a stressful one. Add blueberries to a smoothy or atop your protein pancakes for a great antioxidant boost.
3. Choose Whole Grains Rather than Refined Grains
Whole grains are a great fiber source, keeping you fuller longer and regulating your blood sugar. When shopping for whole-grain products, look for the “Whole Grain” stamp of approval or check the ingredients list for words like whole wheat flour, oats, brown rice, flax, spelt, rye, and bakery flour. Wheat flour that’s been “enriched,” “unbleached,” or “fortified” is refined and lacks some of the most important nutrients your body needs.
4. Opt for Whole Foods
Obviously, a handful of fresh strawberries is going to be better for you than a package of strawberry Pop-Tarts, so keep this in mind when choosing foods for a healthy breakfast. Generally, the fewer ingredients a food has, the better it is for you, so opt for whole foods over processed foods whenever you can to get the most benefit for your body.
5. Go Ahead and Enjoy That Cup of Coffee
If you’re a coffee-lover, you’ll be happy to hear that a healthy breakfast can include a cup of coffee. While there has been debate over the health benefits of coffee for some time, recent studies suggest that coffee, in fact, offers cardiovascular benefits.
With that said, brewing your own coffee at home is best, using the best coffee beans and adding as little sugar as possible. For the most benefit from your coffee drink, avoid sugary options from well-known coffee houses.
6. Add Fruits and Veggies
Most people don’t have a problem getting protein with their breakfast, but many forget to add fruits and veggies to their morning meals. The more colorful your meal, the better it is for you, so make it a point to add a fruit or vegetable to your breakfast to up its fiber and nutrient content.
Eating a healthy breakfast sets you up for a great day, so follow these tips to ensure you’re getting the most from your morning meal.