Making healthier food choices may seem like a tough task at times, but it doesn’t have to be that way. It is possible to eat well. The easier we make it for ourselves, the more likely we are to stick to it. Similarly, having a healthy breakfast is crucial for many reasons. Consuming a meal in the morning supplies your body and brain with the essential fuel they need. Additionally, it aids in controlling hunger, which in turn reduces the temptation to snack throughout the day. For kids, having breakfast has been linked to improved academic performance and a lower likelihood of developing obesity.
The aim of a healthy breakfast is not to feel like you’re missing out on anything, but rather to reward yourself with new habits, new tastes, and hopefully a boost in energy, mood, and overall health.
What to eat for breakfast?
So, the main question that arises after having a quick discussion about “a healthy breakfast” is- “what should we eat for breakfast?”
Well, the answer is basic healthy eating advice which includes fruits and vegetables, whole grains, and healthy proteins and fats.
And here are some examples of a balanced and healthy breakfast.
- Whole wheat toast + peanut butter + banana
- Oatmeal + blueberries + Flax/chia seeds
- Whole wheat creeps + Yogurt + Fruits
- Whole wheat toast + Pesto + Avocado + Egg
Benefits of eating a healthy breakfast
1. Maintains blood sugar levels
Controlling blood sugar levels is important for overall health. Researchers found that having a healthy breakfast can improve blood sugar and insulin responses, leading to better blood sugar control. However, it’s important to choose the right foods. Diets high in rapidly available carbohydrates may increase the risk of type 2 diabetes. The study suggests replacing some of these carbohydrates with whole grains, cereal fibers, unsaturated fatty acids, and proteins for better blood sugar control.
2. Improves diet quality
Having breakfast regularly seems to be linked to improved diet quality. A study found that those who skipped breakfast had a lower overall diet quality and consumed fewer essential nutrients such as fiber, iron, folate, and calcium. On the other hand, people who had breakfast included more whole grains, fruits, and dairy in their diet, while also consuming fewer empty calories each day.
3. Weight management
Maintaining a healthy weight can be made easier by starting your day with a well-balanced breakfast. Individuals who have breakfast tend to have a healthier weight and are less likely to overindulge during other meals. Researchers also agree, stating that skipping breakfast or lunch may lead to overeating at dinner and even indulging in less nutritious nighttime snacks. Breakfast has the potential to enhance your metabolism and increase the number of calories burned throughout the day.
4. Positive impact on the brain
Make sure to start your day right by having a nutritious breakfast before heading out for that important meeting or test. A balanced breakfast can provide you with the energy you need to tackle your busy morning, as well as enhance your mental performance and focus. Researchers have found that a breakfast rich in protein and carbohydrates can have a positive impact on attention, memory, and executive function in young individuals. Additionally, skipping breakfast has been linked to a higher risk of cognitive decline in older adults. So, don’t forget to fuel your brain with a healthy breakfast every morning!
5. Path to a healthy heart
Taking the time to have breakfast in the morning can contribute to maintaining a healthy and strong heart. Individuals who eat breakfast not only consume higher amounts of essential nutrients like fiber and calcium, but they may also have a lower risk of developing chronic conditions such as heart disease. In fact, a review conducted highlights that current research supports the connection between having breakfast and reducing cardiometabolic risk factors. Another review, which analyzed studies involving nearly 200,000 adults, discovered that those who regularly skipped breakfast had a 21% higher likelihood of experiencing or dying from cardiovascular disease.
While there are many potential benefits to eating breakfast, not all breakfast foods are equally beneficial. It’s important to choose a well-rounded and nutritious breakfast to make the most of your morning meal.
At Angelo Anestis Aquatic Centre, we believe that a healthy mind and body are essential for living life to the fullest. Our state-of-the-art fitness facilities, coupled with personalised guidance from experienced trainers, provide the perfect environment to foster a balanced and active lifestyle. Become a member today and get ready on a journey towards a healthier you.
Reach out to us today & learn more about our membership options and take the first step towards a healthier & happier you.
