The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy morning meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
Here's a look at some of our favourite breakfast foods, along with the reasons why they are oh so good.
To keep those mid-morning cravings at bay – there’s nothing like a banana for breakfast. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
Oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fibre than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Avoid the flavoured kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Chia seeds give one almighty kick of nutrients. Packed with antioxidants - these tiny seeds are rich in protein, fibre and calcium and are super high in Omega-3 fatty acids. Add them to coconut water, fruit or yoghurt or sprinkle them on top of any food. Chia seeds are an essential daily food (and what better time than breakfast to have them).
This tangy, creamy yoghurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).
Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the change in opinion? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.
Two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. It's easy to incorporate wheat germ into almost any meal. Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie.
Trying to lose weight? According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit's fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.
Don't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats). It's really delicious spread on bread or paired with a banana or an apple.
From a nutritional perspective, almond butter is comparable to peanut butter. They each have about 100 calories per tablespoon.
As its name suggests, watermelon is an excellent way to hydrate in the morning. What's less well known is this juicy fruit is among the best sources of lycopene—a nutrient found in red fruits and vegetables that's important for vision, heart health, and cancer prevention.
Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in.
Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that's been shown to protect against breast cancer.
Fresh or frozen, these tiny super fruits pack a big antioxidant punch. Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.)
Blueberries are also lower in calories than a lot of other fruits, so you can pile them onto your cereal or yoghurt without worrying about your waistline.
One cup of strawberries contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber. Berries are superfoods because they're so high in antioxidants without being high in calories.
Strawberries are good for your heart, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week.
To find out more about Amaze Tea Co. (tea created for your health) or to read more articles on health, wellbeing and fitness go to our home or products page or sign up for our newsletter.