As it turns out, breakfast really is the most important meal of the day - you should never miss it! Making time for a healthy breakfast to break your fast is necessary for balanced weight, a healthy metabolism, optimal concentration levels and making mindful food choices for the rest of the day.
On the other hand, missing breakfast sets you up for lack of focus, low concentration and energy levels and more chance of cravings, especially for sugar-laden foods, throughout the day.
Some breakfast foods touted as “healthy” like cereal and fruit juice are in fact packed with refined sugar and not really a good start. Here are five breakfast dos and don'ts that will help you start every day on the right foot...
Five tips to make healthy breakfast choices
Store-bought muesli is often high in sugar and processed carbohydrates. Especially the toasted type, which is rich in harmful vegetable oils! If you enjoy muesli in the morning, swap out the supermarket type for your own homemade muesli. If you want to make it grain-free, simply use quinoa flakes or another grain-free alternative.
#2: Fruit juice
Fruit juice is just as bad as fizzy soft drinks. Believe it or not, some fruit juices contain more sugar than a can of Coca Cola – that’s up to twelve teaspoons per glass! Play it safe by making your own fruit juice with 80% vegetables and 20% fruit, or make a green smoothie instead. If you opt to make a smoothie, try to include good fats like coconut oil and low-fructose fruits, like berries.
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Here’s the plain truth. Diets alone don’t work.
How many diets have you been on, weight loss pills you’ve consumed, injections you’ve had to endure? You might have lost some weight but it’s probably all back on again…
The truth is that there is no magic solution to make the weight drop off.
The secret to successful weight loss isn’t starving yourself nor is it limiting your food choices or following a painful pattern of eating.
Don’t think having gluten-free toast spread with organic strawberry jam is a healthy breakfast option. Most gluten-free breads contain stabilisers, thickeners and emulsifiers, which send your blood sugar levels through the roof, to give them the same texture as gluten-containing bread. Instead, try spelt sourdough, which is easier to digest, or a Paleo-style gluten-free bread, which is protein-dense, neither of which will cause undesired blood sugar spikes.
#4: Fruit salad
While fruit is undoubtedly a healthy morning meal option, you should limit yourself to no more than three pieces or you’re going to have spikes in your blood sugar, which will cause you to crave more sugar later in the day. It’s also a good idea to add protein like chia seeds or Greek yoghurt to your fruit salad and to opt for low-fructose fruits like berries.
#5: Cooked breakfast
Anything fried in vegetable oil, such as hash browns, is a big no-no. Instead, use coconut oil for a morning fry-up of mushrooms, tomatoes, asparagus and other greens. If you’re having bacon and eggs too, make sure you choose free-range varieties only.
The bottom line? Make sure your breakfast meals comprise of real food, healthy fats, vegetables and protein. And remember, breakfast is just like lunch and dinner – it’s okay to have leftovers the next day!
PS: Want to get your breakfast and caffeine fix all in one? Check this out!
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