According to Toni Toledo, M.P.H. registered dietitian with Palo Alto Medical Foundation’s (PAMF) HMR Weight Management Program:
“It’s not called ‘break-fast’ for nothing. In most cases, your body has been fasting for 10 to 12 hours. A good meal at the start of your day keeps you strong and gives you more endurance into the late morning.
Breakfast will help you manage your weight. You won’t save calories by skipping breakfast. You’ll usually end up binging on more calories later. With a good breakfast, you get your body’s motor revved up – and you actually end up burning more calories throughout the day.”
He also emphasizes the possibility to choose from a variety of healthy breakfast meals:
“There is an infinite number of choices for breakfast.”
Yet, make sure it is always healthy and rich in fiber, carbs, protein, and fat.
According to the nutrition experts Gabriele Graf:
“Foodstuffs that are high in carbohydrates are precisely the right thing to eat in the morning because they provide short- and medium-term energy. Bread should, if possible, be wholemeal because that will fill you up for longer. ”
Moreover, another nutritionist, Margret Morlo, adds:
“Everyone can choose for themselves what they would like to have in a healthy breakfast. But sweets, cake, and fizzy drinks don’t belong on the breakfast table. They do provide the body with energy, but they contain few vitamins, minerals and trace elements if any. ”
The consumption of a healthy breakfast every day will provide the following health benefits:
Controls body weight – A healthy breakfast will keep you full longer, help weight loss, and regulate blood sugar levels
Vitamins and minerals – A healthy breakfast will provide the needed nutrient for the day and thus boost metabolism, boost bone health, support healthy growth, and strengthen the immune system
Increased energy – Such a breakfast will fuel the mind and body, prevent tiredness, and increase the energy levels
Improved concentration — A healthy breakfast will improve your focus, alertness, productivity, attention, problem-solving skills, and hand-eye coordination
Improved mood- A healthy breakfast will energize the body, lower stress and tension, and boost mood
We suggest 10 healthy breakfast options that will help you improve health and enjoy all these benefits:
1. Chia pudding
Mix chia seeds, maple syrup, and non-dairy milk, leave the mixture overnight, and in the morning, top it with blueberries, seeds, cinnamon, nuts, or vanilla extract.
2. Egg and avocado
This meal will increase protein levels, and provide high amounts of fat and fiber. Just mix chopped boiled eggs, and chopped avocado, and season with pepper and sea salt.
- 1/2 cup rolled oats
- 1 cup water or nut milk (almond, coconut)
- 1 tablespoon coconut oil
- 1/2 apple or pear chopped
- ¼ teaspoon cinnamon
In a saucepan, mix the water and the oats, and add the coconut oil, cinnamon, and chopped pear or apple. Boil, leave to simmer for a few minutes, and add nut butter, nuts, maple syrup, coconut flakes, or ground flax.
Eggs are full of protein and nutrients, so prepare an omelet, scramble, boil them, or add them to cooked quinoa and sautéed greens.
5. Grain-free pancakes
- 4 eggs
- ½ teaspoon cinnamon
- 1 large banana
- 1 teaspoon vanilla
- ½ cup almond meal
Blend the ingredients, and pour a few tablespoons of the mixture onto a greased skillet. When it bubbles, flip it over.
6. Grain-Free Banana Bread
Warm the banana bread up, and just add some peanut butter or any other kind of topping.
7. Green protein smoothie
Blend some greens and protein and add seeds, nuts, and oats.
8. Chia Cereal
To a bowl of non-dairy milk or hot water, add chia, hemp, and buckwheat groats.
9. Overnight Oats
Add some Greek yogurt and protein powder to oats and enjoy the healthy mix.
In some coconut yogurt, add a scoop of vegan vanilla protein, and top with berries, sunflower, hemp, pumpkin seeds, sliced banana.