Breakfast is such an important meal but it is far too easy to get it wrong. When your breakfast is unbalanced, you run a great risk of having low energy levels and hectic blood sugar fluctuations for the remainder of the day. Now, honestly, who wouldn’t want to start their day on the right footing with a well balanced breakfast that will leave them supercharged and ready for what the day has in store? If you want a breakfast like that, then your breakfast must contain the right amount of proteins, carbs and fresh fruit and vegetables.
A delicious and nutritious breakfast plate will contain the following:
Protein
Protein is not only good for your body and muscles, it is also a great way to abate the usual mid-morning hunger that strikes if you failed to incorporate protein into your breakfast earlier. Incorporating the right amount of protein into your daily breakfast routine is easy and cheap. You could have one or two free-range boiled or poached eggs, lightly seasoned with some salt and pepper. Eggs are both very cheaply priced and some of the best source of protein and essentials vitamins and minerals. If eggs happens to not be your ideal breakfast choice, 200 grams of natural unsweetened yogurt or even a handful unsalted nuts and seeds will go very far in providing you with the protein needed.
Carbohydrates
Carbohydrates are essential in giving us the energy that our body needs after a good nights rest but we have to be careful about what carbs we choose. Sugary cereals and white toast, for example, should be avoided as they have a high-glycaemic index that will send your blood sugar levels on a wild ride throughout the day. Minimally processed foods, on the other hand, will raise your blood sugar levels gradually throughout the day which will avoid the likely crashing feeling you will feel otherwise. One or two pieces of wholegrain bread or less than a cup of oat-based cereals will do wonders for your sugar levels. Keep in mind to avoid pouring too much, it is best to stick to the serving sizes suggested on the packets.
Fruits
If you are craving something sweet, fresh seasonal fruit is the way to go when it comes to breakfast. A minimum of two servings of fruit a day will provide your body with a wide range of antioxidants, fiber and vitamins. A proper serving of fruits should weigh around 150 grams, which equates to a cup of fruit salad, one medium sized apple, two kiwifruit or half a punnet of strawberries.
Veggies
Eating vegetables daily is good for you, and nutritionist recommend a bare minimum of five servings per day. For some people this may be difficult to do daily, but incorporating a healthy serving of vegetables into your meal at breakfast time is a great way of reaching that quota. Vegetables help kickstart the digestive process, and in the morning that is very important.
Fats
To top off that satisfying and healthy breakfast, including some healthy fats goes a long way. Avocado, for example, is full of fibre and over 25 nutrients and antioxidants that will do your body wonders. Avocado also happens to contain a good amount of cholesterol-lowering monounsaturated fat and adding about five slices to your breakfast plate is highly recommended.
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