We say that breakfast is one of the the most important meals you can have in a day.
But do you know what makes a healthy breakfast and what's the best way to start your day?
There’s no such thing as a perfect breakfast - although a breakfast smoothie can come pretty close!
So, the right breakfast can depend on your health goals, how much time you have and also your taste preferences.
Health goals vary greatly from person to person.
What might be a healthy breakfast recipe for you might be completely different for another.
You might be looking to lose weight or, you might be looking to gain weight or just eat healthy for a while to feel better about yourself.
The time you have compared to others has to be taken into account.
If you have children and work full time it's probably safe to say you'd looking for healthy quick and easy breakfast ideas.
Taste is a big factor too.
What your taste buds thrive on might make others feel sick to even smell those ingredients.
With that in mind, let’s take a look at the components of a healthy breakfast.
A healthy breakfast is full of nutrient-dense foods
Bearing in mind the above you’ll want to make sure you start your day with a breakfast option that's packed full of nutritionally dense food.
What's the best way to do this?
You should try to focus on adding in quality wholefoods to your diet.
What are wholefoods?
Wholefoods are minimally processed or unprocessed foods and they are some of the most nutrient-dense foods you’ll find.
Wholefoods can include these below, depending on how they're prepared.
- Meat and poultry
- Fish and other seafood
- Beans and legumes
- Wholegrains (such as oats and quinoa)
- Nuts and seeds
- Fruit and Vegetables
- Herbs and spices
By using wholefoods as a focus for your breakfast, you’ll get a variety of vitamins, minerals and antioxidants too.
They'll also help you out with your energy, satiety and also your gut health.
So make sure to hunt down the wholefoods you love and use them in your breakfast meals.
A healthy breakfast gives you steady energy
If you want to feel productive and focused throughout your day(which we all do), a good breakfast can set you up to have steady energy levels throughout.
When you eat something high in sugar or processed carbohydrates (such as a muffin or a piece of white toast), you’ll get a quick hit of energy followed quickly by a crash.
But if you have a breakfast that is protein rich, contains fibre and/or healthy fats, you’ll get a steadier stream of energy into your body.
Wholefoods are a great option for adding these nutrients easily to breakfast.
So you could go for for eggs, fish or beans and legumes for some extra protein.
Also, wholegrains, fruit and vegetables for your fibre levels.
And finally nuts, seeds, oily fish or avocado for a good dose of fats.
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A healthy breakfast keeps you fuller for longer
There’s nothing worse than eating breakfast, only to be starving and headed for the vending machine within an hour.
A good breakfast is one that fills you up.
This is where protein, fibre and wholefoods come into the equation again.
Wholefoods tend to be much higher in fibre compared to processed foods.
As a food example, brown rice is higher in fibre than white rice.
So just by picking the right wholefoods, you get an easy way to get some fibre in your morning meal.
A healthy breakfast nourishes your gut
Gut health is all the rage right now and it's for good reason.
The health of your gut doesn’t just affect your digestion – it affects your immunity, skin, weight, mental health and even your risk of chronic disease.
It goes without saying that an easy healthy breakfast will include some gut-loving ingredients.
So how do you nourish your gut?
You can do this with the addition of probiotics and prebiotics.
Probiotics are the good bacteria that you want to take up residence in your digestive tract.
You can find probiotics in foods such as yoghurt, milk kefir, sauerkraut, kimchi and miso.
These are really easy to find in supermarkets and health food stores and also easy to add to breakfast meals too.
Prebiotics are a type of fibre that acts as fuel for the good bacteria living in the gut.
And you'll also find prebiotic fibre in wholegrains such as oats.
Prebiotics are easy to find and add to meals too!
What is your go-to healthy breakfast?
There's so many breakfast options to choose from, where do you start?
Great areas to is look at to start with are your goals, time available and your food preferences.
Whether you're looking for vegan breakfast, gluten free breakfasts or just searching for healthy breakfast ideas, there are ingredients above that will tick all the boxes for you.
It's just a matter of finding three or four breakfast ideas you can rotate through and sticking them to get the benefits over time.
Not only because they taste great, they're a great nutritious base to add in your favourite wholefoods from above into your blend.
It's as easy as throwing three cubes into your blender, pouring in your preferred smoothie liquid and then adding in your favourite wholefoods to round off the recipe.
Quick, easy and healthy breakfasts just got a whole lot easier for you!
If you rotate between breakfast smoothies and breakfast meals you'll be hitting your goals in no time.