They say that breakfast is the most important meal of the day, and it’s said for a good reason.
Not only does breakfast give you the energy to start off your day but it’s also linked to many health benefits including helping you control your weight and improve your overall performance for the day.
Breakfast provides your body with the much-needed fuel and it helps to improve your concentration, alertness and memory, which is why it’s important to have breakfast every day. It even helps with improving muscle function.
We are fortunate to have bountiful choices to have for breakfast on a daily basis. For those who prefer to eat out, many have food like noodles, nasi lemak, roti canai, toast with kaya, dim sum, etc for breakfast. All of which isn’t that good for you nutritional wise. So, what should you be eating for breakfast?
There are good foods that you should be eating for breakfast because these foods help you kick start your day the right way and more importantly, these foods are great for you!
Nuts are an excellent source of healthy fats for your body and one of the good things about nuts is that it can help sustain your blood sugar levels for long periods of time. It can also give you a slow-energy release that helps stave off hunger pangs, reducing your chances of snacking.
Add nuts into your breakfast, be it in your smoothie, topping on your muesli or on your toast. Just be careful though, as there are good nuts and nuts which are bad for you. To find out more on nuts, see here for more details.
2. COMPLEX CARBOHYDRATES
Complex carbohydrates should be added to your daily breakfast because they help release glucose into your system, namely your blood stream slowly but steadily. This provides your body with a constant supply of energy, which helps to keep you full for longer and it even helps to prevent bloating. Foods like whole grain bread, rolled oats, muesli and a bowl of hot oatmeal are great examples of good complex carbohydrates for you.
Eggs are a fantastic source of protein. They’re affordable, readily available and not difficult to whip up. Ideal for breakfast as it doesn’t take much time and it’s highly nutritious for you. Eggs are packed with high-quality proteins, good fats and vitamins B12, B2 and A.
They are also full of choline, an essential nutrient for brain development and function. Have it poached, scrambled, boiled, have it any way you want but if you’re frying it, be sure not to load them with heaps of butter or that will add unnecessary calories to your breakfast.
4. PEANUT BUTTER
Peanut butter is a good breakfast food for a reason. It’s full of healthy monosaturated fat, protein and antioxidants, and it also contains potassium, which can lower the risk of high blood pressure and heart disease. A study by the British Journal of Nutrition showed that peanut butter can also help stabilise blood sugar levels and boost satiety hormones, which stops hunger pangs.
All foods must be taken in moderation so, be sure to limit your intake to a maximum of 2 tablespoons. A healthier version is to also choose ‘natural’ peanut butter, which should contain 90 per cent peanuts with no artificial sweeteners or preservatives.
Salmon is in this list because it’s an awesome source of omega-3 fatty acids for your body. Omega 3 fatty acids helps to maintain good brain health – which helps slow cognitive decline and to boost your memory power. Salmon is also packed with amino acid tryptophan, which helps produce serotonin, the chemical that contributes to feelings of well-being and happiness.
Bananas are plentiful here and thus, it shouldn’t be difficult to incorporate into your diet. They contain potassium which is excellent for brain health, nerves and it’s also good for your cardiac health. Bananas are also useful because they can help keep you fuller for longer, helping you avoid snacking in the middle of the day.
There’s a reason that spinach is known as brain food. It’s also known to be one of the vegetables with higher levels of protein. It’s packed full of B vitamin folate, which can help improve short-term memory. It also contains amino acids that are critical to parts of the brain responsible for learning and problem-solving.
Known as a diet food, and popular with dieters and even fitness fanatics for a good reason. Grapefruit is known to reduce appetite and has high levels of Vitamin C. All essential for our bodies. Grapefruits are also known to help increase your energy levels and boost mental stimulation, making it a great choice for breakfast foods.
Ensuring that you get a good breakfast will help you start your day on a good energising note. Be careful not to eat breakfast foods which are not good for you.
These are the worst kind of breakfast foods:
* SUGARY CEREALS: Full of carbohydrates and sugars, they’re not only high in sugar which doesn’t help your calorie count but eating this can also lead to a mid-morning energy crash, making you search for snacks mid-day.
* NO BREAKFAST: The worst thing to do is to skip breakfast all together. Having breakfast gives you the much-needed boost to start your day and it also helps to control appetite and stave off hunger pangs.
* JUICE: Yes, juices can be good for you but if you just drink juice for breakfast, it won’t do you any favours as it will just increase your blood sugar and insulin levels. This can lead to weight gain or even, diabetes if you’re not careful.
* PASTRIES: One of the decadent things to have for breakfast. Indulging every once in a while is fine but try your best not to have it for breakfast because these are high in sugar and again, it will just increase your blood sugar levels and it doesn’t help keep you fuller for long.