5 Healthy Breakfast to Fuel Your Day

Sleep is always the number one determinant on how you feel in the morning. But no matter how much or how good your sleep was, do not overlook breakfast. Breakfast is the most important meal of the day as it maintains your blood glucose level in the morning, and keeps your metabolism steady.

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Whether you’ve had a good nights rest or a bad one, what you eat in the morning will heavily affect your mood and energy throughout the day. A Harvard Medical School study published in 2018 suggests that a good breakfast to fuel the rest of your day is one that includes healthful protein, slow-digesting carbohydrates, and some form of fruits or vegetables.

By making sure you have a great breakfast that provides your body with the nutrients it needs, you’re setting the tone for your busy day.

1. Oatmeal

Oatmeal is a great superfood to start your morning. It is a slow-digesting carbohydrate and packed with fibres. This helps to decrease blood cholesterol and promotes better digestion.

Oatmeal is often a more popular choice compared to cereal as it includes fewer additives and is often time more natural high sugar cereals. Oatmeal does contain gluten. So for those who have specific health requirements regarding the avoidance of gluten, you may have to give this a miss.

Otherwise, oatmeal is one of the best breakfast options you can have as it can be mixed with fresh fruit, honey or any other choices you’d like to add to it. Its high carbohydrate content will also ensure you’ll have the extra energy to burn throughout the day.

2. Eggs

In the morning, it’s important not to skip protein. Protein is essential for muscle repair and recovery. Eggs are one of the perfect sources of protein and breakfast food. Each whole egg on average contains 7 grams of protein.

Eggs also help you feel fuller, therefore satisfied and curb your cravings to eat more. They also help to maintain blood sugar and insulin levels. A 2013 study by the National Institute Of Health concluded, though they are high in cholesterol, eggs don’t raise cholesterol levels in most people.

Eating whole eggs may reduce the risk of heart disease by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin sensitivity.

3. Fruits

Fruits such as berries, bananas, and oranges are incredibly dense with minerals and antioxidants. These help to reduce heart disease and illnesses. Fruits also contain vitamins such as C and D.

Fruits also contain natural sugars. This can help give you the extra energy boost you’re looking for before and during work or physical activity. Fruits also help you feel full thanks to its high water and fibre content. They can also be matched with other breakfast foods such as oatmeal and yoghurt.

4. Whole Grain Bread

This is often a staple breakfast food in many homes. Whole grain bread contains many fibres and minerals. This helps promote gut health as well as a better digestive system. Certain whole grain bread contains extra seeds and grains that can help cleanse your gut.

The high carbohydrate intake from whole grain bread will also serve as fuel for your day. Whole grain bread can be paired with eggs, vegetables, peanut butter, nut butter or other healthy spreads and toppings.

5. Avocado

Avocado is one of the best natural sources of omega 3 fats that are essential for healthy diets. These fats are essential for cognitive functioning, which needs a boost, specifically in the morning time. Avocados are easily digestible and light, making them the perfect breakfast food. They can be used as a spread on toast, or eaten directly.

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