We all know how the saying goes: breakfast is the most important meal of the day. And while it’s also true that every meal is the most important when it comes to health, nutrition and pain relief, breakfast is certainly crucial. Why? Well, for starters, breakfast is the meal that sets the tone for the day. If we start out in the morning with a healthy, nutritious meal, we will be less tempted to snack on high-calorie, non-nutritious foods throughout the day. Breakfast is also important because it jumpstarts our metabolism and energizes the body right off the bat. But how can we avoid eating the wrong calories and foods in the morning? Focusing on these healthy breakfasts that provide energy is a great place to start.
Consider These Healthy Breakfasts That Provide Energy
1. Avocado, Eggs, Superfoods and Whole Grains
Whenever it comes to trying to find a healthy diet, it’s very common to read that you should avoid bread at all costs. And while this is certainly true of processed white bread, healthy whole-grain bread can provide the body with essential fibre, protein and vitamins. What kind of bread is good for you? Look for sprouted whole-grain bread or 100% whole wheat bread that doesn’t include added sugars or oils.1 A slice of these types of bread is an excellent option in the morning.
But what to top it with? Whereas avocado contains healthy fats and vitamins, a poached egg contains vitamins and essential protein to give the body plenty of morning energy. Looking for an extra boost? Try sprinkling some pumpkin seeds, sunflower seeds and shaved kale or spinach on top. These add-ons are great sources of healthy fats, B vitamins and iron.
What you need:
- 1 slice of sprouted whole-grain bread
- 1/2 an avocado
- 2 eggs (cooked your favourite way)
- 1/4 cup of cherry tomatoes
- 1 handful of spinach
2. Oatmeal, Fruit, Seeds and Nuts.
For all the cereal lovers out there, fear not: oatmeal is an excellent option in the morning. For starters, oatmeal is high in antioxidants and beta-glucan fibre which helps to lower cholesterol and makes you feel full quicker.2 Secondly, oatmeal is the perfect foundation upon which to build a delicious, nutritious breakfast. Because of its relatively basic flavour, feel free to spruce up your oatmeal with all kinds of flavours and textures.
What kind of flavours and textures? Blackberries, raspberries and blueberries, seeds and nuts provide the perfect balance of soft, sweet, tangy and crunchy. Better yet, berries are high in fibre, loaded with antioxidants and help to reduce inflammation over the long term. As for nuts and seeds? Foods like almonds, walnuts, hemp seeds, flax seeds and chia seeds are loaded with fibre, vitamins, minerals, protein and healthy fats to give you sustainable energy to start the day.
What you need:
- 1/2 cup of rolled oats
- 1 cup of mixed berries
- 2 tbsp of nuts (almonds, walnuts, etc)
- 1 tbsp of hemp seeds
- 1 tbsp of chia seeds
- Sweetener of choice (maple syrup, agave, etc)
3. Greek Yogurt, Fresh Fruit and Granola
Similar to oatmeal, Greek yogurt has the perfect consistency and flavour profile to pile with delicious, healthy toppings. Greek yogurt is creamier than other yogurts, giving it a beautiful texture. It also contains plenty of probiotics which promote digestive health as well as higher concentrations of protein than regular yogurt. This means you don’t have to eat as much to feel full and energized for the day. And when compared to other healthy breakfasts that provide energy, Greek yogurt is an easy choice and takes very little time to prepare. Top a bowl of greek yogurt with fresh strawberries, blueberries or figs, a small dash of honey and some granola for an easy, delicious, well-balanced morning energizer.
What you need:
- 1/2 cup of Greek yogurt
- 1/2 cup of mixed granola
- 1/2 cup of blueberries
4. Smoothies Make Amazing Healthy Breakfasts and Provide Energy
When it comes to getting the most out of your morning meal, smoothies are an excellent choice. With a wide array of flavours, ingredients and supplements to choose from, smoothies are a great way to load up on energy and balanced nutrition while not sacrificing on flavour. As far as breakfast smoothies are concerned, the morning is an ideal time to load up on greens, fruits and protein. Combine ingredients like kale or spinach (high in iron, vitamins and nutrients), bananas (excellent sources of energy-boosting carbs, potassium and vitamin B6), almond milk, chia and/or flax seeds (high in energy-boosting omega-3 fats) and almond butter. These ingredients will make for a nutritious, filling and energy-boosting morning smoothie.
What you need:
- 1 cup of spinach or kale
- 1/2 cup of frozen or fresh fruit
- 1/2 banana
- 1 cup of almond milk
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- 1 tbsp of peanut or almond butter
Start Your Day the Right Way!
As we have said before, breakfast is the meal that sets the tone for the rest of the day. By choosing any of these healthy morning options, you are providing your body with what it needs to thrive. Better yet, these smart food choices can have lasting health benefits beyond providing energy. If you’re looking to lose weight or relieve chronic pain, look to the foods above. A better lifestyle always begins with eating better and improving overall nutritional health. And what better place to start than the morning?
Sources:
- Healthline. “7 Healthiest Types of Bread“
- Healthline. “12 Best Foods to Eat in the Morning“