Eat right, and you shall live right! Eat right in the morning, and you shall live better.
Make a healthy morning breakfast your habit of choice.
Well, this is what my entire childhood was spent hearing. And now that I have stepped into the realms of responsible adulthood (supposedly), I value it even more.
Eating right in the morning is not just a myth or a hyped celebrity concept. Instead, it determines how your entire day will be, to be honest. I mean, what goes in will make an impact on your mood, energy levels, feelings of satisfaction, and so much more. So, eating right in the morning shouldn’t just be an option but rather a mandatory choice.
Just remember the keyword: a balanced healthy morning breakfast.
Start your day the right way
First, stop making the biggest mistake: STOP SKIPPING YOUR BREAKFAST.
You can watch here the downsides of skipping breakfasts.
Yes, some of you take pride in skipping your meals, especially your breakfast, and feel that no harm shall be done.
Wrong. Not only does it rob you of your daily sources of nutrition, but it also creates a deficiency in the energy needed to pull through the day.
Your healthy morning breakfast strategy should include a wholesome platter.
Mix it with all kinds of goodness, like proteins, minerals, fiber, vitamins, and seeds. Avoid unhealthy foods that are high in sugar content or oily or rich in carbs, or even processed. The more you stick to a healthier diet, the better your chances of leading a good lifestyle.
Remember your goal is to include a balanced and healthy morning breakfast as part of your routine. Each nutrient is responsible for growth and well-being in your body. They provide you with the right amount of energy, the proper dosage of goodness for your body, and vitality.
I will be sharing some options you can include in your healthy morning breakfast routine to kickstart your day. Additionally, I will be discussing how they benefit you.
You can have them in any form you wish.
Foods to make you feel healthy and full
Here is the list of 7 must-haves:
One of the most preferred ways to fill your stomach and stick to a healthy diet is to include fruits in your healthy morning breakfast platter.
You can choose anything from bananas and apples to berries. These “good sugars” are loaded with vital nutrients and help you feel full without compromising your health. For instance, berries enrich you with antioxidants which boost your heart health and bananas enrich you with vitamins and folate.
So, you can either have these as a whole or mix them with other fruits and make fruit salads. In fact, you can blend them with yoghurt and have them as smoothies as well. Have a platter full of oranges, grapes, mango, papaya, lychee, and more.
Whatever you feel suits your mood and taste, fill your tummy with it. Adding fresh fruits to your breakfast platter will help you climb the “healthy ladder” smoothly.
Also, do make sure to check your food allergies before including or switching to a fruit-based diet.
Possibly, one of the most wholesome and diverse food options, eggs can be your best friend in multiple ways. Having eggs during your healthy morning breakfast will ensure your stomach and your mood remains happy. Rich in protein, antioxidants, choline, and vitamins, eggs can be consumed in any form, and you can safely have an egg or two per day to keep your diet in good shape.
You can always pair it with bread toast or sautéed vegetables to make your breakfast tastier. Also, you can have two whole eggs as boiled or omelette, which would be a complete breakfast.
Whether you want to go continental or remain desi, choose your whole grains the way you like them without worrying. They are rich in antioxidants and minerals that build your immune system and keep your heart healthy. Whole grains are also known for keeping your gut healthy. So, you are spoilt for the choice between bread, chapati/ roti, oats, dalia, or millet.
When having bread, try to opt for whole-wheat or whole-grain toast and pair it with eggs, avocado, tuna, chicken, or anything else you like. With oat, quinoa, and dalia, you can always create a complete meal in itself by making porridge using milk or water (whatever suits you). In fact, you can go a step ahead and add fresh fruits to turn them into a more healthy morning breakfast. Likewise, you can always have chapati or roti (if you have a particular habit you cannot change) with vegetables of choice.
Remember, the goal is to eat healthily and be happy too. So, mix and match your food options to create the best possible taste for you, in addition to ensuring having a healthy morning breakfast.
Cereals are rich in fiber, vitamins, and minerals, ensuring you get your daily dose of the proper nutrients in the simplest possible way. Now, when the inedible parts are removed from the whole grains, you get your cereals, and having cereals, like wheat, barley, rice, oats, barley, and corn, in your healthy morning breakfast can keep you full and healthy.
You can have it mixed with milk or water in any form as long as you focus on “healthy” and “feeling good.” However, remember not to overdo the portion size; you need to feel energized throughout the day and also keep a check on your diet.
Remember to avoid processed cereals high in added sugar.
Cottage cheese (Paneer)
Anyone having problems with eggs can always turn towards cottage cheese or paneer, as it is equally nourishing. High in protein and low in calories, cottage cheese ensures that you remain full and your body gets its needed nutrition. You can have it simple or mix it with veggies and create “bhurji.”
If you are lactose intolerant, you can replace soybean as they are a great source of nutrition as well.
You can select from chia, pumpkin, flax, sunflower, and more, and 1 or 2 spoonfuls a day is enough to keep you going well. Of course, you can have more! Soak it in water, blend it with yoghurt to make smoothies, add it to your cereals, or add it to any healthy morning breakfast platter you are comfortable in.
Seeds are rich in iron, calcium, protein, and, most importantly, soluble fiber, which helps keep you, fitter. The soluble fiber is good for your health as it is high in good cholesterol, which fights your bad cholesterol and keeps the levels in check.
If there is one food that you can blend in with any of the food options above, then it is yoghurt!
Mix it with any of the items mentioned above or have it simply with a pinch of salt, yogurt is your sure shot for keeping your gut healthy. It is rich in protein, calcium, vitamins, potassium, and magnesium. Also, many vouch for Greek yoghurt as a better option, but trust me, your local desi “dahi” is no less.
Food plays a significant role in determining your mental health and mood for the day. So, eat and be happy while also ensuring that you remain healthy. Having a proper healthy morning breakfast will ensure that your day remains productive and healthy, and you are all set to face the day with positiveness.
Read my blog on how the right nutrients (and more) will help you battle seasonal changes.