Hungry? It is said that breakfast is the most important meal of the day. This is something that is
taken very lightly by a lot of people. Most people on weight loss diets tend to skip breakfast with the
intention of losing weight. However, studies show that those who skip breakfast are more likely to
gain weight than those who eat a healthy breakfast. This is probably because those that skip
breakfast often nibble on various kinds of snacks to suppress the hunger. In most cases, the snacks
taken are high in calories which lead to putting on weight. Everyone should know the importance
of a healthy breakfast for them and their family in order to maintain a healthy lifestyle.
Healthy breakfast for children
A healthy breakfast is very important for children. Children are very active throughout the day and
they therefore require having a lot of energy. Breakfast is important for children especially when
they have to go to school. Studies show that those students who go to school on an empty stomach
tend to perform poorly compared to students who have breakfast. This is because hunger makes
them tired and they may end up falling asleep in class. This makes them fall behind and before you
know it they are unable to catch up with the rest of the students. For children, breakfast ought to be
balanced. This means that there has to be vitamins, proteins and carbohydrates. Having a
balanced diet keeps them energized enough until the next meal at school. Most schools have a
breakfast plan for the young students. If you happen to be unable to give your child breakfast from
home, you can enroll them into the program in order to ensure they have something to eat before
they start on their classes.
Healthy Breakfast for Athletes
People who are physically active require having a healthy breakfast. Most physically active
individuals prefer working out in the morning. If they skip breakfast after a workout, it will make
them have less energy to do other things in the day. This is because they already depleted some of
the energy stores by exercising and not eating a healthy breakfast makes them have a deficit.
Athletes who take a healthy breakfast are more active and healthy than those who do not. Those
who do not take a healthy breakfast tend to lose muscle strength mostly due to lack of adequate
protein and mineral supplements which are mostly found in a healthy breakfast.
Healthy breakfast for weight control
Studies have shown that people who eat a healthy breakfast tend to be lighter in weight than those
who skip breakfast. If you would like to lose weight then you should include a healthy breakfast in
your diet. This is because eating a healthy breakfast makes an individual less likely to feel hungry
during the day. This reduces the number of times the person eats in a day. Skipping breakfast on the
other hand makes one hungry for most part of the day. This may lead to having too much food. In
most cases, these people eat snacks because there is no access to healthy foods where they work or
go to school. This habit eventually leads to adding weight. It is therefore very important to ensure
you have breakfast if you are trying to lose weight. it not only suppresses hunger, but also enables
you to make better food choices during the day since you will not be that hungry.
In order to ensure that you are having a healthy breakfast each and every day, there are several tips you need to learn.
1. Make healthy food choices
Most people know that it is important to have a healthy breakfast. What most people do not know
however, is how to choose the right foods to make their breakfast healthy. For starters, if you are
the kind of person who likes to buy your breakfast from a fast food joint, you should stop this. This
is because; most of the foods you get from fast food restaurants are snacks that contain a lot of
calories that may not be good for your health. It is therefore of utmost importance to ensure you
make your breakfast at home. This will enable you to choose a healthy protein, carbohydrate and
vitamin food source. Preparing the food yourself makes it easier for you to control the portion sizes
of ingredients and it also enables you to have a variety of foods from time to time. This is highly
unlikely in fast food restaurants where you take what is available.
2. Watch out for healthy foods as well
It is a common belief that one can eat as much healthy foods as they want. This is a misconception
because, in as much as these healthy foods are not harmful, taking too much of them leads to
accumulation of a lot of calories that may lead to rising blood sugar levels or adding weight. For
instance, if you enjoy taking a lot of juice in the morning, this may be harmful because it leads to
elevated blood sugar levels. It is therefore advisable to eat the fruit instead of the juice. Fruits
contain a lot of fiber which is very good in suppressing hunger as it makes one full for most part of
the day. Fruits also have less effect on the blood sugar as compared to juices. In general, it is
important to ensure that the food choices you make are right in order to maintain good health.
3. Request for food off the menu
In case you are in a situation where making your own breakfast is impossible and you therefore
need to eat out, there is a still a chance for you to keep your breakfast healthy.Most restaurants offer
other food items that they do not list on the menu. You should therefore not be afraid to request for
something else if the food on the menu does not appear healthy to you. There is a chance that you
can get fruits, yoghurt or cheese. The advantage of doing this is that you do not have to pay too
much for the food you request since the food is not expensive as the food on the menu. It also makes
you more able to make good decisions about food.
4. Single spread your toast
If you like having your bread buttered or with margarine, it is important to always ensure that you
only spread once. This is because margarine and butter contain a lot of calories that if not taken in
small amounts may lead to weight gain that may cause serious health conditions. it is advisable to
use fruit spreads like jams instead of butter and margarine. This is because they are healthier and a
lot sweeter. However, when choosing the jam, you should ensure you go for one that contains fruits
only. This is because some jams have to many additives and preservatives that are not good.
5. Add vegetables or fruits to your breakfast
Vegetables are very high in fiber content. This is very important in suppressing hunger. The fiber
makes you feel full for a longer time. It is therefore unlikely for you to eat too much. It is advisable to
always start with the vegetables before any other thing. This is another way of preventing you from
eating too much. Other than suppressing hunger, vegetables are known to be very good for
enhancing bowel movement especially for those who have constipation problems. Since not most
people like taking vegetables, it is advised that in such a scenario, a good alternative may be fruits.
Fruits are also high in fiber and therefore have the same effect. Apples are the best for this because
the peels are also eaten. This adds to the fiber you get from the fruit.
6. Avoid bread and pastries
It is common practice for people to have bread or pastries for breakfast. This should be something
that is done occasionally and not on a daily basis. This is mainly because these food items contain
a lot of sugar and other additives that are not good for you. In most cases, the calorie information is
not written on the packages that these foods are packed in. this makes it difficult to keep count of
your calories especially if you are on a weight loss diet. It is therefore important to ensure that you
eat bread or pastries may be twice a week. If this is not a choice for you, you can use a calorie
counting software to enable you to know the amount of calories contained in your favorite pastries
and bread. This will help you keep count of your caloric intake.
If you want to have a healthy breakfast, it is important to ensure that you have everything you need
before morning. This will not only make it easy for you to decide, but it will also prevent you from
making unhealthy food choices due to lack of ideas of what to prepare. It is therefore important to
store everything you need for the next morning in your house. Ensure you have a protein source,
some fruits and a food item that will give you carbohydrates. When choosing what to prepare for
breakfast, it is important to put in mind how much time you require to make the food. This is
important because you do not want to get late preparing food that you might not end up eating
because you have to rush to work or to school. Choosing a simple and healthy breakfast that does
not require a lot of time to prepare is the best thing you can do.
8. Brew your own coffee
For those who love having coffee in the morning. It is advisable for you to brew your own coffee.
This is important because it enables you to control the amount of cream. If you buy already brewed
coffee, you may not have control of the amount of calories you take. When brewing your own coffee,
it is important to ensure you take it as plain as you possibly can. By plain I mean that you should be
careful not to add too much sugar into the coffee. Taking the coffee without cream is also advisable
because cream tends to contain a lot of calories. Always remember that coffee is not a type of desert.
This will probably prevent you from turning it into one by adding too many additives. Although
coffee is good for breakfast, it is not advisable to take too much of it. This is because too much
caffeine is not good for your health. Coffee may also make you lack sleep which may make you drag
through the next day.
9. Never leave out protein
Most parts of our body organs are proteinous in nature. This is why it is very important to ensure
that there is a protein source in our breakfast. The body does not store protein. Hence, eating
protein foods enables the body to carry out some of the metabolic activities without having to
deplete the protein in our body. Protein is especially important for children. This is because they are
in a growth phase that requires a lot of nutrients in order for growth and development to take place.
If protein is deprived, children can suffer from protein energy malnutrition that may lead to cases of
wasting or stunting. When this happens, the condition is in most cases very hard to reverse.
Therefore, preventing such situations is of utmost importance. When choosing protein sources,
ensure you choose those that are low in cholesterol.
All- in- all, taking a healthy breakfast is very important and is a great determinant of the food
choices you make during the day. You should make having a healthy breakfast a priority for you and
your family. This will jumpstart the journey to a healthy lifestyle. The only thing it takes to
accomplish this is commitment. Before you know it, you will be accustomed to the habit and it will
be a part of you.