Often referred to as the most important meal of the day, a healthy breakfast can start your day off with a nutritional boost that aids in both mental and physical performance. And because September is National Better Breakfast Month in the US, we are going to share some tips and information on how to make the most out of your morning meal.
The Benefits of Eating a Healthy Breakfast
There are many proven reasons why eating a nutritious meal for breakfast is beneficial to your health. For those of you who are not morning people, breakfast can help give you a natural energy boost, enabling you to be productive earlier on in the day. A well-balanced breakfast provides mental benefits and may help your concentration and information retention. It may also aid in maintaining or decreasing your body weight due to the health benefits associated with spreading healthy meals throughout the day, as opposed to intaking all of your calories in one sitting later on.
The Elements of a Healthy Breakfast
There are a variety of different foods that can provide your body with the nutrients it needs to properly function. A healthy breakfast generally consists of a few primary elements that work together, forming a nutritionally balanced morning meal. These elements include whole grains, proteins, and fruits and veggies. Keep in mind that some of the foods mentioned can be put into multiple categories. For instance, many whole grain cereals can also be a good source of protein.
Some Whole Grain Breakfast Options
- Whole grain cereals
- Granola
- Quinoa
- Whole grain porridge or oatmeal
- Whole grain bread (try banana bread for an extra boost of potassium and vitamins B6 and C)
- Whole grain pancakes or crepes
- Whole grain waffles
- Whole grain muffins
Some Protein-Filled Breakfast Options
- Eggs
- Nonfat yogurt
- Cottage cheese
- Turkey sausage
- Low fat milk
- Peanut butter
- Smoked salmon or lox
- Chia seed puddings
- Canadian bacon
- Healthy breakfast burrito
Some Fruits and Vegetable Breakfast Options
- Oranges
- Apples
- Bananas
- Pears
- Mango
- Avocado
- Grapefruit
- Tomato
- Spinach
- Peppers
- Kale
Creative and Healthy Breakfast Combinations
There are many ways to combine different healthy ingredients to make a nutritious breakfast that also tastes delicious. Maybe try a vegetable omelet with some whole grain toast on the side. Or perhaps make a vegetable-filled omelet with whole grain tortillas and a side of your favorite protein choice. The possibilities are virtually endless. And a fruit smoothie is a tasty option you can add to any breakfast meal. Simply try combining the ingredients you love while paying attention to each of their nutritional values.
