Skipping breakfast is probably one of the greatest sins that one can commit on a nutritional level.
A healthy breakfast is so much more than just food – it is your fuel to function for the rest of the day. A good breakfast sets the tone for your day and has the ability to alter your present mood.
What are the must-haves?
Just about any food would not cut it. What you need a good mixture of all essential nutrients. Try to avoid all sorts of junk food at this time. You are basically detoxing your body. So stick to what is good.
Milk is an excellent source of calcium. Instead of milk, you can choose to consume yogurts too. They serve as an ideal substitute for milk because of their calcium and protein content. They are also low on lactose. You can switch to cheese and other dairy products on alternate days for taste.
Try consuming a whole piece of fruit instead of drinking it. A Juice might end up increasing your intake of sugars as you would generally use two or three pieces of fruit per cup. In addition, you would end up losing the fiber count – something that is very important for your satiating power.
It is recommended that you include either bread, toast or cereal as a main component in your breakfast every day. Breads are essential due to high fiber content. If you prefer cereals, oats are better to choose since they are made of minimal sugars. However, pasta or pastries are not advised because of its high sugar content and saturated fats.
For protein, you could include eggs or nuts. Cold cuts too, are recommended – but choose only the less fatty ones like turkey, ham and prosciutto. Eggs are an alternative for protein and can be eaten multiple ways – boiled or poached.
As for the nuts, they are rich in Omega 3 nutrients, but it is recommended to eat small amounts because they are high in calories.
Remember, you are doing a great disservice to your body if you do not have a healthy breakfast on a daily basis. Skipping breakfast will only render you less efficient and productive. Many end up doing this due to the early morning rush. The only way to beat this is to organize yourself.
Here is a tip : prepare all ingredients the previous night before going to bed – this way you can cut down on the preparation time and spend more time to eat.