For most of us, breakfast is the first diet intake of our day, so what we eat for breakfast greatly influences what we eat the rest of the day, making it very important to choose an energy enhancing, low calorie diet. A recent study conducted by Menzies Research Institute in 2010 suggested that breakfast is the most important meal of the day and skipping it or choosing unhealthy options for food in the morning can increase your risk of diabetes and harmful heart conditions like coronary artery blockage and heart failure. Hence, it is essential to enjoy a well-balanced and healthy breakfast each day, in order to maintain optimum health.
The best healthy breakfast meal should look to comprise of three main elements: Carbohydrates, calcium and fruits. Generally, a meal of 300-400 calories, consisting of whole grain carbohydrates, dairy products, and a moderate serving of fruit, suffices for an adult to keep him/her mentally and physically active throughout the day.
The following are easy breakfast ideas that are quick to prepare and are a rich source of important nutrients:
- A bowl of multi grain cereal with strawberries and low fat milk
- Whole wheat toast with blueberries and a cup of non-fat yogurt
- Scrambled eggs, preferably organic, with freshly prepared fruit salad, along with a latte made with skimmed milk
To give your body a kick start in the morning, you should include plenty of fibers to help you flush out the toxins and even reduce weight. It is advised to have at least 5 grams of fiber in your breakfast every morning which can be in the form of an apple, whole grain bread, or cereal high in fiber content. To boost your immunity system and ward-off common ailments, you can include antioxidants and phyto-estrogens in your diet by adding elements, like soy milk, in your daily breakfast consumption. Soy milk not only helps in providing the much needed calcium in our daily diet, but also protects our heart.
Adding a healthy beverage to your breakfast is another factor that you need to consider. In 2012, a research study published by National Health Services of England suggested that green tea has proven to be an ‘elixir of life’. A traditional Chinese medicine, green tea has a number of benefits ranging from being enriched in antioxidants that aid in weight loss. In addition to its heart protective advantages, it also helps get rid of general anxiety and moderate to severe headaches caused by migraines, making it the perfect addition to your breakfast regime.
Hence, one should aim to consume healthy breakfast food every day to achieve a healthy body and mind that will help you start your day positively.
http://www.nhs.uk/news/2012/11november/pages/green-tea-may-be-a-brain-booster.aspx (Accessed on 23/1/2015)
http://circ.ahajournals.org/content/128/4/337.abstract (Accessed on 23/1/2015)
http://www.hsph.harvard.edu/news/features/skipping-breakfast-may-increase-coronary-heart-disease-risk (Accessed on 23/1/2015)
http://www.bath.ac.uk/research/news/2014/06/05/bath-breakfast-study (Accessed on 23/1/2015)
http://www.menzies.utas.edu.au/article.php?Doo=ContentView&id=1217 (Accessed on 23/1/2015)
Helpful Peer-Reviewed Medical Articles:
Lee, C. M., Moskowitz, H. R., & LEE, S. Y. (2007). Expectations, needs and segmentation of healthy breakfast cereal consumers. Journal of Sensory Studies, 22(5), 587-607.
Eilat-Adar, S., Koren-Morag, N., Siman-Tov, M., Livne, I., & Altmen, H. (2011). School-based intervention to promote eating daily and healthy breakfast: A survey and a case–control study. European journal of clinical nutrition, 65(2), 203-209.
Lee, C. M., & LEE, S. Y. (2007). Consumer insights on healthy breakfast cereal–a focus group research. Journal of sensory studies, 22(4), 417-432.
Berg, C., Jonsson, I., Conner, M., & Lissner, L. (2003). Perceptions and reasons for choice of fat-and fibre-containing foods by Swedish schoolchildren. Appetite, 40(1), 61-67.
Devaraj, S., Wang-Polagruto, J., Polagruto, J., Keen, C. L., & Jialal, I. (2008). High-fat, energy-dense, fast-food–style breakfast results in an increase in oxidative stress in metabolic syndrome. Metabolism, 57(6), 867-870.