How to make your breakfast healthier: 5 useful ideas
What to eat for breakfast to energize your body (photo: Freepik)
A balanced breakfast stabilizes blood sugar levels and improves mood and productivity. To boost energy for the whole day, it's essential to include healthy foods in your morning meal, states Huffpost.
When is the best time to have breakfast?
Dietitian Vanessa King recommends having breakfast within one to two hours of waking up.
The best time for breakfast is when it fits your schedule, doesn’t cause stress, and can become a habit, taking into account other responsibilities like exercise, work, family, pets, and children.
What to replace in your breakfast
Replace juice with whole fruits
If you're one of those who drinks a glass of orange juice at breakfast, try replacing it with a whole orange or any other piece of fruit.
Juice may provide valuable vitamins and minerals, but it lacks fiber, which can give you sustained energy throughout the morning. Eating whole fruit provides fiber, which is lost during the juicing process.
Switch to whole grain products
Whether you're eating bread, rolls, or croissants in the morning, choose the whole grain version as it contains more fiber.
Most white bread contains less than one gram of fiber per slice, while quality whole grain bread can contain between 3 to 5 grams of fiber per slice.
Fiber slows down the digestion process, releasing energy more steadily, which helps maintain stable blood sugar levels and prevents energy crashes that can occur after sugary or processed foods.
Add flaxseeds or chia seeds to your smoothie
Most people add frozen fruits or vegetables to a blender with milk or yogurt to make a simple breakfast smoothie, which provides a mix of complex carbs and protein.
However, try balancing it with two tablespoons of ground flaxseeds or chia seeds for an extra fiber boost to help you feel full and energized longer.
Avoid butter
Replacing butter with half an avocado can improve your breakfast by adding healthy fats and a significant amount of fiber for longer-lasting energy.
Avocados are also a great source of potassium, magnesium, and some B vitamins, which can also help boost your energy levels.
Increase the amount of oatmeal
Instant oatmeal packets might seem like a healthy choice, but on their own, they could lead to morning energy crashes as they typically contain low amounts of protein and fat.
To balance it out, add extra protein, such as a cup of Greek yogurt, an egg, or low-fat cheese.
No matter what’s on your breakfast plate, to stay energized throughout the day, make sure to balance your meal by including complex carbs, protein, and healthy fats.
Earlier, we reported on tea that contains 22 times more calcium than milk.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
