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Quick and Easy Healthy Breakfast Ideas

Updated on November 30, 2016

The Importance of a Healthy Breakfast

It might sound cliche, but breakfast truly is the most important meal of the day. Getting in a nutritious breakfast in the morning is critical for starting your day off right and giving you the energy you need to take on the day. Many studies have analyzed the importance of breakfast, and have found that eating breakfast can improve your concentration, help you maintain your energy levels, and lower cholesterol while assisting with weight loss.

As an athlete and student, I can testify to the importance of breakfast in my own life. Whether I’m heading out the door in the morning for a morning workout session or a lecture, I always ensure I eat a nutritious breakfast to help fuel my day. I know it isn’t always easy, especially when you’re tired, but don’t skip out on breakfast.

Here are some useful tips I’ve implemented into my morning routine to take the health of my breakfast to the next level.

My Top 6 Healthy Breakfast Tips

Stay consistent with your meal planning:

I cannot stress the importance of this enough. It’s far too easy to get carried away with excitement and make a breakfast meal plan that doesn’t allow for longevity. I find that many popular food blogs are a culprit for promoting these kinds of meal plans. A 15 ingredient acai berry bowl that requires half of your pantry might look good on paper, but are you going to be able to make that bowl every Monday morning at 6:00am? Probably not. When crafting your breakfast meal plan that is centered around health, select recipes that you can confidently make every single morning.

Keep it simple:

I personally don’t get very creative with breakfast during the weekday. I usually make eggs or egg whites and pair it with a small bowl of oatmeal (mixed with Greek yogurt and nuts). I have another page that goes over the health benefits of Greek yogurt , eggs, and oatmeal that can go more in-depth on the subject if you want to read more! If you need more variety, throw in various fruits with your breakfast, or mix up the veggies you put in your morning omelette!

Never forget to stay hydrated!
Never forget to stay hydrated!

Prepare what you can the night before:

There’s nothing wrong with making a complicated breakfast, but do yourself a favor and put in some work the night before. Pre-grind your morning coffee beans, and consider looking for recipes that will even last in the fridge overnight, like overnight oats.

Don’t forget to hydrate, but hydrate correctly:

This is another major component of breakfast that many people neglect. When you sleep, you’re missing out on approximately 8 hours of hydration, and while you aren’t straining your body when you sleep it’s important to replenish your liquids. But hydrate in a healthy way! Drink water or milk, and avoid fruit juices or coffee that is sweetened or has lots of cream. If you can’t give up juice, consider watering down the concentration to reduce the sugar levels, and if you’re a coffee addict (like me) try putting less sugar or cream into the cup!

Don’t neglect your protein:

Studies show that people who include protein in their breakfasts tend to feel full for longer. Carbohydrates can break down into sugars very quickly, which is why you might find yourself feeling hungry just 1 hour after eating breakfast cereal or oats. Ghrelin is the appetite hormone and drives the feeling of hunger. When you eat breakfasts that have both carbohydrates and protein (instead of solely carbohydrates) your body will experience a decrease in ghrelin production, resulting in increased satiety. So add in some egg whites, lean turkey bacon, or even beans! Additionally, buy cereal brands that have increased protein content, or switch to steel cut oats instead of regular instant oats.

Fish oil pills are useful if you eat fish less than 2-3 times per week!
Fish oil pills are useful if you eat fish less than 2-3 times per week!

Sneak in your supplements and antioxidants:

If you’re like me, forgetting to take vitamins or healthy sources of antioxidants in the morning means you probably won’t take them later in the day. Starting the day off right goes beyond eating the right foods and drinking plenty of water. Consider taking or adding the following supplements and ingredients into your morning routine for a health-packed breakfast!

  • Fish oil capsules: If you don’t eat fish several times a week or other sources of essential fatty acids, you should consider fish oil supplementation. Fish oil capsules have been shown to lower the risk of heart disease, increase brain health, and decrease the risk of certain autoimmune diseases. Talk to your doctor before deciding if fish oil supplements are right for you, but keep the option on the table!
  • Carob Powder: This is one of my favorite secret tricks for breakfasts. Carob powder is made from carob pods that grow on trees in the pea family. The taste of carob powder is actually very similar to chocolate, which is why I always mix a teaspoon of carob in my morning oatmeal or with yogurt! Carob powder is packed with fiber, and is packed with antioxidants like polyphenols which reduce the risk of heart disease. Carob is cheap, so consider buying some and throwing it into your oats, yogurt, or smoothies!
  • Cinnamon: Don’t let cinnamon just be something you add to certain desserts. Like carob, cinnamon is also packed with antioxidants which can help reduce heart disease. Cinnamon also has anti-inflammatory properties, and can also help lower your blood sugar levels. Some cinnamon brands have more healthful components than others however, and I like to use Ceylon cinnamon since it is high in antioxidants.

Some Final Thoughts

So there you have it! Improving the health of your breakfast meal plan isn’t rocket science if you follow some fundamental rules. Consistency is key, so plan out meals you know you can stick to! Don’t forget to add in some protein, stay hydrated, and never skimp out on supplements, vitamins, or antioxidants.

Now you’re ready to make healthful breakfasts and take on the day with energy! I hope you have found this HubPage informative and useful!

Thanks for reading! Be sure to share this HubPage with that one friend of yours who never eats breakfast!

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