Although it is said to be the most important meal of the day, breakfast is the meal that is most often skipped.
In fact, breakfast revs up the body after a night of fasting. Furthermore, people who skip breakfast run a higher risk of being overweight or obese. So, no more skipping breakfast! Here is some good breakfast advice that can help you adopt this healthy habit.
Give your stomach time to wake up
Many people skip breakfast because they are simply not hungry the moment they wake up. If this is the case, don’t rush it. Choose easy to swallow foods instead, like yogurt, fruit, or a smoothie. You can always complete your breakfast later on, when you’re feeling a little peckish. So plan ahead and pack the rest of your breakfast so you can eat it later.
Choose fiber and protein
For a meal that will keep you feeling full longer, it is important to include enough fiber and protein. Indeed, a meal containing sufficient protein increases mental alertness, thus helping you stay sharp. A minimum of 15g of protein per meal is recommended, but ideally it should be 25 to 35g per meal, and that means breakfast too. Furthermore, consuming enough protein is an effective strategy in appetite control and weight management. Combined with dietary fiber, protein is a natural appetite suppressant, and for its part, fiber has the ability to make you feel satiated.
Being able to have a good breakfast every morning requires a certain amount or ornanization. Plan to store versatile and nutritious foods in your refrigerator and pantry. By having eggs, milk, enriched protein drinks, yogurt, cheese, fresh or frozen fruit, peanut or other nut butters, low-sugar breakfast cereal, quick oats, whole wheat bread, nuts and seeds, you will easily be able to savour a great variety of quick and healthy breakfasts.
« I’ll take that to go ! »
Set aside an hour on the weekend or on your day off to prep your breakfasts for the upcoming week. Once that’s done, all you’ll have to do is pack them up and eat them on the go or once you get to the workplace. For example, a scrambled egg burrito, yogurt parfaits (Greek yogurt, fruit and granola), a smoothie, quinoa breakfast muffins, or refrigerator oatmeal (overnight oats).
Keep an emergency kit at your workplace
By storing several non perishables in your office or in your locker, you will always be prepared. For example, fruit compotes with no added sugar, enriched protein drinks, water-packed fruit cups, dried fruit, mixed nuts, individual cups of peanut butter, or instant oatmeal packets. They will come in handy on those extra busy mornings.
Although they may not be the best option, certain fast food chains can be convenient on those hectic mornings. For example, a vanilla Greek yogurt with berries and granola at Tim Hortons or an egg McMuffin® or breakfast burrito with side order of apple wedges at McDonald’s.