It’s always fun when people experiment and try out new food and drinks. Perhaps you’re looking for great coffee drinks you can learn to make yourself, or ways to eat a more healthy breakfast.
There are many benefits to eating nutritious food first thing – including weight loss, improved mental function, and decreased risk of disease. In this article, we’ll discuss 8 easy ways you can have a healthier breakfast.
1. Try Some Oats
Oats are whole grains and a great source of fiber, and they also contain vitamins and minerals like iron and magnesium. Oats can help you feel full longer and ensure you have more energy throughout the day.
There are many ways to eat oats for breakfast. You can cook them in water or milk, or even microwave them. Add some fruit, nuts, or honey for extra flavor and nutrition.
The internet can provide more information about eating oats for breakfast, including some recipes and providers. If you want to buy rolled oats you can purchase them flaked from the wholegrain so they create a thick and tasty porridge with plenty of texture.
Specialist websites can explain things like nutrition, organic oats, allergy advice, and ingredients.
2. Know What To Avoid
Breakfast cereals can be a quick and easy way to start your day, but many of them are loaded with sugar. For this reason, look for products containing a small number of grams of sugar per serving.
Whilst oatmeal’s a healthy choice for breakfast, flavored oatmeal packets are often full of sugar and other unhealthy ingredients.
Pancakes and waffles are often loaded with sugar, fat, and calories. If you’re craving something sweet for breakfast, try making a healthier version at home using whole wheat flour and natural sweeteners. Also beware of such things as:
- Breakfast bars
- Breakfast burritos
3. Drink Wisely
Unhealthy drinks are those that contain a lot of sugar, artificial sweeteners, or unhealthy fats. Some examples include soda and energy drinks. These beverages can be high in calories and low in nutrients, which can lead to weight gain and other health problems.
For instance, they can increase your risk for type 2 diabetes, heart disease, and other chronic conditions.
If you choose coffee or tea, go easy on the sugar and cream. Water is the best choice for breakfast because it’s calorie-free and hydrates your body. Fruit juice is high in nutrients but packed with sugar, so limit your intake of this.
4. Eat Yogurt
Greek yogurt is a great option for breakfast as it’s packed with protein. This will help keep you fuller for longer and it’s also good for muscle growth and repair. Yogurt is a superb source of calcium, which is important for bone health. Also, yogurts containing probiotics are good for gut health.
Additional options such as natural yogurt or flavored yogurts can also be a healthy choice for breakfast. Just be sure to read the labels to make sure they don’t possess too much sugar.
5. Try Smoothies
A smoothie is a beverage created from pureed raw vegetables or fruits, mainly using a blender. They can be made with any combination of ingredients, but most commonly contain milk, yogurt, ice, and fruit.
They’re perfect for busy mornings when you don’t have time to cook or if you’re just not feeling hungry. Plus, they’re a clever way to introduce more fruits and vegetables to your diet.
There are endless possibilities when it comes to making smoothies. You can use fresh or frozen fruits and vegetables, juice, milk, yogurt, nut butter or even chocolate milk. For a boost of protein, add some chia seeds, peanut butter, or tofu.
6. Use The Internet As A Resource
There are a lot of great websites out there, from specialist blogs and articles to Youtube tutorials. They can provide you with information on what kinds of foods are good for you, and what breakfast recipes are healthy. Some good websites to check out include:
- Mayo Clinic
- The Huffington Post
- Eating Well
- Cooking Light
- Women’s Health Mag
In order to ensure you’re getting all the nutrients you need, you could also download a food tracker app.
These can be really helpful in making sure you’re getting a balance of different foods, and they can also give you ideas for new recipes to try. Some popular food-tracking apps include:
- Calorie Counter by FatSecret
- SparkPeople Calorie Counter
7. Include Protein
Protein is an essential macronutrient that helps our bodies in many ways. It’s responsible for building and repairing tissues, producing hormones and enzymes, and boosting our immune system.
It helps to keep you feeling fuller for longer, making it key for maintaining a healthy weight. Protein is an essential part of a healthy breakfast, and some good sources of this include eggs, cottage cheese, yogurt, nuts, and seeds.
If you’re vegan or vegetarian, you can get protein from tofu, lentils, beans, and quinoa.
Start by switching out sugary cereal for a bowl of oatmeal (as discussed earlier) topped with Greek yogurt or nut butter. Eggs are another great option – try scrambling them with some veggies or having a couple of hard-boiled eggs on the side.
8. Target Healthy Fats And Fiber
Healthy fats are essential for keeping us satiated and helping our bodies absorb vitamins and minerals. They’re also critical for brain health, as they make up a large portion of the brain’s dry weight.
But like protein, most people don’t get enough healthy fats at breakfast. Some good sources include avocados, nuts, seeds, and olive oil.
Fiber is an important nutrient for keeping your digestive system healthy. It’s also beneficial in helping to regulate blood sugar levels and keeping you feeling full. Good sources of fiber include whole grains, fruits, vegetables, and beans.
These have been 8 easy ways to enjoy a healthier breakfast. By trying some of these suggestions you’ll experience some variety and new flavors, and will reap very healthy benefits as a result. You’ll stay full all morning and will feel and look better than ever.