HEALTHY BREAKFAST

HEALTHY BREAKFAST

If you were to get an extra hour what would you do with it? How about dedicating it to eating breakfast? For many of us, breakfast is a cup of coffee or a glass of fruit juice on the run. It might be because we are hurrying to beat the traffic jam, or that we can’t stand biting anything in the morning. No matter what your reasons are, you should strive to have breakfast every morning. Make healthy choice and eat a breakfast that will provide you with essential nutrients and lasting energy.

Breakfast is the first chance the body has to re-fuel its glucose levels after 8 to 12 hours without a meal or snack. Glucose is essential for the brain and is the main source of energy. It also helps fuel the muscles needed for the activities you carry out throughout the day. Eating a regular healthy breakfast makes a big difference. Studies show that it improves your overall health and well being, improves, concentration, increase alertness and helps one function more efficiently. Breakfast is also important for weight loss and weight management. After all, it is only the most important meal of the day.

People who eat a well balanced breakfast eat less throughout the day. Eating breakfast generally improves the overall diet of a person because those who skip breakfast are more likely to snack throughout the day. Breakfast should be high in fibre and protein, moderates in fat and adequate in carbohydrates. This combination will make you feel full for longer than a pure carbohydrate breakfast will. Two slices whole meal bread with peanut butter is a better option than two slices of white bread with jam. The protein, fat and fibre in the first breakfast ensures slow digestion and stomach emptying, meaning there is slow and even release of glucose for body to use over a period of time. Here are some simple ideas to help you add breakfast to your daily meal plan.

·         Ready to eat whole gain cereal with some fruits, either fresh or dried fruits, a handful of nuts. Mix with some milk, hot or cold.

·         Whole meal bread with peanut butter, fresh fruit and yogurt or milk

·         Breakfast smoothie (milk or yogurt, fresh fruits and a tablespoon of honey)

·         Whole meal bread stuffed with lettuce and boiled egg or pieces of chicken meat or fish.

·         Leftover food.

Tips on how to eat a healthy breakfast on the go

If it is not possible to have your breakfast at home, carry it with you. Have it in the traffic jam or eat/drink it the first thing when you get to the office before you start working.

Shop in advance. Buy enough fruits for the week, whole grain unsweetened cereals, eggs to boil, nuts to add to your cereals and anything else you might need to make your quick healthy breakfast.

Save time. Make breakfast in advance. You could make a pot of oatmeal, or prepare some sweet potatoes, yams or cassava at the beginning of the week. Heat up a small portion everyday for your breakfast.

Be creative especially when using your leftovers.

Opt for low sugar, high fibre high protein choice. Read labels on popular breakfast cereals, some are high in sugar and not as healthy as they appear.

 If it is absolutely necessary buy breakfast on your way to work. That is if you do not have time to pack up a breakfast. Avoid buying donuts and other sweet pastries which are high in carbohydrates and provide a lot of empty calories.

Always eat something in the morning even if you are not hungry. It is okay to feel hungry between breakfast and lunch. Prepare yourself for this situation by packing a small healthy lunch. This is far much better than a big fattening lunch you are likely to attack because of morning food deprivation. Always carry fruits for your mid morning and afternoon snacks. Having fruits will help you meet your daily vitamins requirement. Also fruits are batter absorbed when taken away from meals as opposed to with meals so you are likely to get full benefit. For the weight watchers, fruits are not calorie-laden. All these make fruits perfect healthy snacks. In case you find yourself feeling very hungry, have a handful of nuts for your mid morning snack.

Lunch break

Make eating lunch an everyday priority. Most people choose to skip lunch because of tight schedules at work or a desire to shed off a few kilos. Skipping lunch can actually make it harder to lose weight because the body is likely to compensate for being starved by making you over eat later in the day when you do not need the extra calories. The excess will then be stored in your body as fat. A meal that is high in fibre and low in fat provides enough energy for you to keep working for the rest of the day. Carry a sandwich from home, or pack leftover food, to have during your lunch break. Avoid fast food as much as possible. Taking time out for lunch can also help improve concentration relationships with colleagues and even increase fitness level if you choose to exercise during the short break.

Supper should be light (because you need minimal energy in the evening) as long as you have not skipped any meal during the day, you will have no problem achieving this goal. Avoid eating animal protein in the evening; opt for vegetable and legumes instead.

Breakfast can run or ruin your day, ensure you make it a priority so that you keep your energy level up throughout the day. It is no wonder they say, Breakfast like a king, lunch like a prince and dine like a pauper!