We may end up skipping breakfast due to many reasons. An early morning meeting missed out on that morning alarm, or maybe we are running late. Whatever the reason, grabbing a healthy breakfast should always be on our priority list.
It need not be an elaborate one, but it should be healthy and tick all the boxes of essential nutrients required to take on the day. There are many healthy recipes that you can source for your breakfast.
Some people skip breakfast because they want to lose weight. Nothing is a substitute for a good breakfast. Even though initially the dieters may lose a few kilograms, their body mass may actually increase over time. We shall be sharing some healthy breakfast recipes, but first, we will go over why breakfast is essential and no one should skip it.
Reasons Why Breakfast Is Important
1. Helps to Boost Metabolism:
When you have a healthy breakfast in the morning, you are literally breaking your fast. Most people eat their dinner by 8 PM. Say, for example, you have your morning breakfast at 8 AM. That means you have gone 12 hours without any food!
Your body will be low on energy when you wake up in the morning, and it needs to be replenished. If you avoid breakfast, you will be running on empty and will feel tired throughout the day, which will affect your productivity. Surely you don’t want that.
A healthy breakfast will provide that much-needed jump start to your day and boost the metabolism rate.
2. Helps to Maintain Healthy Body Weight:
Eating the right kind of breakfast will help you maintain the ideal body weight. And eating leftover pizza or a doughnut with coffee is definitely not healthy.
Your breakfast diet should include protein-rich foods such as grains, eggs, fruits, low-fat or fat-free milk or other milk products. There are many healthy recipes for a protein-rich breakfast that will help you feel satiated till the next meal. This way, you consume fewer unnecessary calories.
Any of the healthy recipes for breakfast should take care of at least half of the day’s dietary requirements of protein, calcium and carbohydrates.
Sources of protein and calcium - Milk, Yoghurt, Cheeses and other dairy products.
Sources of carbohydrates - Multi-grain bread, oatmeal cookies, along with nuts and seeds.
Finally, a fruit which helps to leave you sated for longer.
3. Helps to Increase Productivity:
Skipping your breakfast will make you feel lethargic, making it harder to get about your day and focus on what’s important.
Consuming a healthy breakfast will help boost your memory and concentrate on the tasks at work. The early hours of the day are the most productive. Any of the healthy breakfast recipes available will help you make the most of the morning hours.
4. Reduces Risk of Lifestyle Diseases:
Eating a healthy breakfast is linked to maintaining good health. When you have a healthy breakfast, it lowers the chances of getting afflicted with lifestyle diseases such as obesity and diabetes.
5. Helps in Weight Loss:
For people looking to shed and then regulate their body weight, a healthy breakfast is crucial to that goal. When you have a filling breakfast, hunger pangs during the day are curbed, and you will avoid reaching for those fatty foods that may have excess sugar in them.
Thus, a proper breakfast routine will help you avoid cravings for unhealthy food and aid in weight loss. Your breakfast intake should be at the very least 400 calories.
6. Helps Reduce Risk of Heart Disease:
When you indulge in a healthy breakfast, it cuts down the risk of heart disease. Include foods rich in fibre to avoid getting affected by heart ailments. Having a fibre-rich breakfast also helps regulate blood sugar which is essential in preventing diabetes.
7. Helps Improve Your Mood:
Fluctuating blood sugar levels are known to affect an individual’s mood directly. Avoiding breakfast may lead to bursts of anger or nervousness during the day as the body hasn’t had the required intake of calories.
8. Helps Boost Your Immune System:
Ensuring that you eat an appropriate breakfast will help your immune system combat seasonal infections such as the common cold and flu. The existing pandemic has helped emphasise consuming a healthy breakfast to combat this respiratory illness.
Five Easy to Cook Breakfast Recipes
Till now, we have shared with you the importance of having a healthy breakfast. We shall go ahead and get into the ideal and healthy recipes and food that you may have for breakfast that can be prepared in a jiffy and are perfect for those busy mornings.
Mornings are most often the most stressful time of the day, and they call for easy to cook recipes with as few ingredients as possible. These healthy breakfast recipes are beneficial as they do not skimp on any of the benefits of a nutritious breakfast.
1. Scrambled Eggs and Chicken Sausages:
This is an ideal combination of power-packed and high-protein breakfast that will start your day in high gear. Eggs are a ready favourite for people of all ages and are very easy to make. A few eggs, some salt and pepper and a good skillet, are all it takes, and your eggs are ready in a flash and are one of the many healthy breakfast recipes available.
Chicken sausages are readily available in all supermarkets, and you can always grab a few and keep them handy for a rainy day. There are even vegan versions of sausages available for those who prefer them.
2. Rava Upma:
Upma is a traditional South Indian breakfast, but its popularity has slowly spread all across the country. It is made with Rava, known as Sooji in the north. The usage of Rava makes it one of the healthy recipes for breakfast.
This South Indian breakfast staple can be made in double-quick time and is a wholesome breakfast meal. All it needs is some veggies like peas, carrots and beans cooked along with Rava to make it into a nutritious meal. It goes well with coconut chutney which is a tasty condiment and makes the humble Upma all the more appetising while also making it one of the healthy breakfast recipes.
3. Avocado on Toast
Another of the many healthy breakfast recipes, creamy avocado on toast, is an excellent way to start the day. It is both nutritious and filling and is a good source of monounsaturated fats and Vitamin E. There is more soluble fibre in avocados than in other fruits and healthy minerals such as iron and potassium.
You could combine avocado on toast with poached eggs for an additional source of protein, and you have yourself an Instagram worthy yet healthy breakfast. Poached eggs elevate this simple dish into one of the better healthy recipes available.
Smoothies are a great source of Vitamin C and a good breakfast option, and one of the many healthy recipes if you are looking to have your meal on the go. For fans of fruity blends, you could settle for strawberry and apple smoothies. If you are heading for a workout, then consider the blueberry and banana combination for your smoothie. Blueberries are rich in antioxidants, bananas are a fantastic energy source, and this smoothie is sure to boost your energy levels for tackling that morning workout.
5. Banana and Almond Porridge:
Porridge is both a filling and a quick fix breakfast if you are rushed for time. The Banana and Almond porridge use many healthy and readily available ingredients such as oats, chia seeds, dates and dry fruits. It is a meal in a bowl with plenty of nutrients that will keep you going till your next meal.
You can even add ingredients such as cinnamon, blueberry compote, apples and even tahini to tweak the porridge taste to your preferences. Use this as one of the many versatile and healthy breakfast recipes.
Apart from these famous breakfasts that are also healthy recipe options, there are many more that could be suitable as easy to whip up breakfast options. Some of them are:
- French Toast - Sprinkle your plain jane french toast with cinnamon, nutmeg, blueberry compote, maple syrup and more to add a twist that you will love.
- Quinoa Lentil Salad - In a healthy mood? Make yourself a Quinoa salad. Mix it with lentils for added benefits. It is a low-glycemic-index carbohydrate and rich in fibre and protein. Low GI foods are always great as healthy breakfast recipes.
- Chia Pudding - Chia seeds have high fibre, calcium and magnesium. Another of the many excellent healthy breakfast recipes is Chia Pudding. It helps regulate blood sugar as they have a low Glycemic Index.
- Bread Poha - A quintessential north-Indian breakfast, poha is usually made of rice and potatoes. Bread poha is a variation that replaces rice with bread.
- Spinach and Feta Breakfast Wrap - This Spinach and Feta combination is a healthy one. The taste of salty feta and fresh spinach will also work well with black olives and scrambled eggs. Whole wheat tortillas can be used to boost the fibre content in this iron-rich breakfast.
- Easy Tofu Scramble - Tofu is a popular vegan alternative to cottage cheese and is suitable for those who are lactose intolerant. This dish calls for using onions and green bell peppers. Spinach and mushrooms can be thrown in for extra nutrients. The tofu can even be wrapped up in a wheat tortilla for a filling vegan burrito.
Now, as you have been made aware of the significant benefits of breakfast, be sure not to skip it. By using any of these healthy recipes, you can indulge in a tasty and healthy breakfast.
As highlighted here, breakfast is the most important meal of the day and thanks to the many options, you can make a meal that suits your palate. Just make sure that you get a balance of protein, fibre, vitamins and minerals.
Do ensure that you avoid all forms of junk food, not just for breakfast, but for all meals, as they have no nutritional value and have empty calories.Also read Best 12 Ideas For a Healthy Breakfast
Authored By : Poorvi Chhajer
About Author : Poorvi is a psychology graduate with a knack for writing and belief in ayurveda.