Getting out of bed in the mornings can be testing, especially when it is this cold and dark out. A cosy and energising breakfast to look forward to can help us with these dreary wakeups. Ensuring significant nutrition which will bring you to lunchtime without reaching for those oh-so-tempting chocolates lying around the office while also sustaining concentration levels will make a big difference to our morning energy levels.
Skipping breakfast has been linked to obesity and low energy/concentration levels for many years, but now it is also being linked to higher risks of conditions such as hypertension (high blood pressure), diabetes, and high cholesterol (a significant risk factor for heart disease). Skipping meals could mean that we are missing out on vital nutrients that are essential to keeping our bodies healthy.
It is important to note that in order to reap the rewards from eating a daily breakfast, you must be sure that the meal is nutritious and filling.
Build your breakfast guide:
- Choose high-fibre, nourishing carbohydrates, such as wholegrain bread, oats, wheat cereal, or low-sugar muesli.
- Make sure protein is a feature. Eggs; protein-rich dairy, such as milk or Greek yoghurt; beans; nuts; and seeds are all great choices.
- Make it colourful! Adding fruits and/or veg to your breakfast will give numerous nutritional benefits to your meal. Try berries or bananas with your cereal, tomatoes and mushrooms with your eggs, or accompanying breakfast with a fresh smoothie.
- Healthy fats are also important to include: avocado, nuts, and seeds are all great options for this category too.
If you are not one to eat breakfast, make an effort to re-jig your morning routine. Here are some ways to make adding breakfast into your day a bit easier:
- Stock up on healthy breakfast choices. Make sure that the house always has some fresh fruit and healthy fibre options for breakfast, such as porridge oats or wholemeal bread.
- Keep healthy proteins and fats like Greek yoghurt, eggs, and nuts in supply to make breakfast in a rush that bit easier.
- Prepare as much as you can the night before. If you are not great at the early starts and find that you don’t have time to make a healthy breakfast in the mornings, you can prepare the night before to make it easier to just grab-and-go! Try making up a nutritious smoothie or overnight oats and keep it in the fridge to have on the go!
- Another useful option that will also save time in the mornings at home is to keep your ingredients for breakfast in the office so that you can make it when you arrive. Make this a routine, and you won’t miss breakfast anymore—especially a good idea for those who don’t feel that they can eat first thing in the morning.