Healthy foods to have for breakfast: Must Eat Foods6:09:00 AM
Breakfast – “the most important meal of the day”. Truer words have never been spoken.When I was in h...
Breakfast – “the most important meal of the day”. Truer words have never been spoken.When I was in high school and university, the above phrase did not mean much to me. I usually skipped breakfast and if I did have it, it would usually be something like tea with biscuits or a bar of chocolate.
But as I got older and started working a full time job, I realized just how important it is to have a nutritious breakfast. Apparently, there are lots of people who can start their day off without having something to eat.
I don’t fit into that category. I try and make sure that I do have breakfast, everyday, without fail.I wrote this article to show you the different foods you should be eating for breakfast, and those you should be staying away from.
The word breakfast is self explanatory – you are breaking a fast. You have just spent 7 – 9 hours without any food or water and your body is hungry! Breakfast is what gets your metabolism going.
If you don’ t eat anything, your body will end up using energy it has stored up, to fuel itself. People who are trying to lose weight may thing this is a good thing – your body is using fat stores as a source of energy, woohoo!
Not so fast. Skipping breakfast has been scientifically linked with higher rates of obesity, not to mention an increased risk of developing type 2 diabetes, and suffering from coronary heart disease.
In addition to that, without breakfast, I tend to get moody and am much less productive. One of the sounds I really despise is that of my stomach grumbling, because I know from personal experience that it’s a precursor to moodiness and irritability.
When I watch that, I see myself – if I’m hungry and don’t eat within an hour or so, I’m a temperamental mess. And more so if I skip breakfast! The main reason for this is because my blood sugar levels plummet, resulting in lightheartedness and mood swings.
On the flip side, having breakfast brings with it a whole load of advantages:
Weight loss and weight management:
When you are trying to lose weight, your diet plays an integral part in achieving success.
Skipping breakfast means your body will be craving many more calories later on in the day, and this might cause you to overeat (notice I stress the word might, as some people may not end up doing so).
Due to low blood sugar levels you are also more likely to reach out for something unhealthy such as candy, to satisfy your sugar craving, as it provides a quick fix.
This study, carried out by Tel Aviv University in Israel found that consuming more calories earlier on in the day resulted in greater weight lost than consuming more calories later on.
93 obese women were split into 2 different groups, each of whom consumed 1400 calories per day. The “Big breakfast group” had 700 calories at breakfast, 500 at lunch and 200 at dinner. The “Big dinner group” did the opposite, consuming 200 calories for breakfast, 500 at lunch and 700 at dinner.
The results found that even though both groups of women did lose weight (largely in part due to the restricted number of calories), the big breakfast group lost, on average, 10.5 pounds more weight than those in the “big dinner group”. They also lost 1.6 inches more from their waist.
Yet another study carried out on 20 healthy adult males found that those who ate breakfast were able to increase and maintain concentration levels from 8 am to 12 pm. Conversely, those who did not eat breakfast showed a decline in concentration immediately after 8 am.
All that a smoothie is, is various ingredients blended up together, to form a tasty and nutritious drink. This makes them very easy to transport and consume. There are hundreds of smoothie recipes out there, and you can also make up your own.
You need to make the smoothies at home though, so that you have full control of what goes in them. Many store bought smoothies do contain healthy ingredients but also contain preservatives and added sugar, which makes them much less healthy.
You can make a smoothie at home very quickly – it takes me between 5 and 10 minutes, including washing up the blender. There are a lot of blenders out there (including the famous NutriBullet, see our review here) – you should be able to get a good quality one without having to part with too much money.
Try and include a variety of healthy ingredients in your smoothies to make them both tasty and nutritious. Ideally, you want them to contain a source of protein, complex carbohydrate and fat.