Touted as the most important meal of the day, breakfast stands true to its value and importance in healthy aging and living. How about this for a wake-up: Recent research indicates eating a healthy breakfast may help you lose weight, perform better at work, and lower your risk of heart disease and obesity. Healthy breakfast choices are easy and simple to whip up with the same great taste but better nutritional value. This will help you lose the weight and in turn lower your risk for a number of ailments.
Here are healthy breakfast choices to start your day right.
Slice and Enjoy: To enjoy all the healthy benefits of your favourite fruits, eat them immediately after cutting. This is to ensure you are getting all the vitamins and antioxidants the fruit has to offer because prolonged air exposure destroys key nutrients of the fruit.
Make Breakfast the Biggest Meal of the day: In a study conducted at Virginia Commonwealth University, “participants who ate a 610-calorie breakfast rich in carbs and lean protein (including milk, whole-wheat bread, turkey, eggs and cheese) for eight weeks lost more than 21 percent of their body weight, compared to just 4.5 percent for the eaters who consumed a 290-calorie breakfast. The first group also reported less hunger and fewer cravings overall.”
Buy a Good Juicer: Almost all frozen and canned juices can contain preservatives and added sugar. Getting a juicer or citrus press to make freshly squeezed drinks at home are a more healthy choice, not only do they taste better but they have all the nutritional value frozen and canned juices don’t have.
Instant oatmeal: Considered the holy grail of healthy breakfasts for most, yet many don’t stop to think all they are just adding water to oat cereal packed with lots sugar and sodium. Select a brand with less than 5 g of sugar and 170 mg of sodium, or better yet take a few minutes to cook quick oats and serve with skim milk and fruit.
Cereal: Cereals can pack up to 600 calories and 30 g of fat – before you add milk! So be sure your cereal choice is high-fibre or a whole-grain variety. (Whole/rolled should be in the first ingredient) Grab a measuring cup to ensure a single serving and so you don’t over pour because it’s easy to do so.
Pick a Wholesome Protein: Enjoy eggs, low-fat dairy, soy or lean meat every morning: Protein is highly satiating and promotes calorie-burning. Add a side of complex carbs such as whole-grain toast, oatmeal, fruit or veggies. Fibre balances blood sugar for sustained energy and helps regulate cholesterol also increasing your metabolism.
Enjoy a Second Cup of Coffee or Tea: “A study conducted at the University Medical Center Utrecht in the Netherlands found that drinking coffee or tea in moderation reduces your risk of heart disease. Researchers studied more than 37,000 people over 13 years and found that those who enjoyed two to four cups of java a day had a 20 percent lower risk of heart disease than those who drank less than two. Ditto for tea: Those who sipped three to six cups daily had a 45 percent lower risk than those who consumed less than one cup.”