Mornings are a busy time in most households as we rush to get ready for work and school. Fitting in breakfast can be a challenge which is why many people decide to skip it. Some people are simply not hungry; others just don’t have the time and forget to grab something as they run out of the door. If you’re looking for healthy breakfast ideas, here’s 10 nutritious foods for busy mornings and healthy breakfasts for on-the-go.
Why is breakfast important?
Breakfast is considered the most important meal of the day for a number of reasons.
- It provides essential food to replenish the body after you’ve been fasting overnight.
- You’ll feel more energised, alert and focused as the sugar from food fuels your cells and feeds your brain.
- Maintains and stabilises blood sugar levels. Eating a good breakfast sets you up for the day – it keeps blood sugar levels in check, preventing mood swings and brain fog.
- Stops mid-morning snacking where you may reach for high-sugar foods to keep you going. This can lead to overeating and weight gain in the long term.
- Provides essential nutrients for health. Eating a healthy, balanced breakfast allows your body to absorb vital vitamins, minerals, fibre and protein.
What is the healthiest breakfast?
Ensuring your breakfast includes some protein is essential as protein stabilises your blood sugar levels and provides a steady supply of energy to your body and brain. It also keeps you satiated and prevents you reaching for a mid-morning snack. Avoid foods that are high in sugar, including refined carbohydrates such as muffins, pastries, croissants, toast, bagels and jam. These foods will only spike your blood sugar levels, leaving you hungry and tired soon after. Beware of hidden sugars in foods such as flavoured yoghurts, breakfast cereals (even the ones marketed as being a “healthy”), cereal/ protein bars and liquid breakfast drinks. Steer clear of coffee and drink green tea, a turmeric latte or Yerba mate instead. Try one of these delicious coffee alternatives.
Healthy breakfasts include:
- Oat porridge topped with chia seeds and goji berries. Use plain organic oats and avoid pre-packaged oats which contain added sugar, dried fruit and in some cases, chocolate chips.
- Chia breakfast bowl – soak chia seeds overnight in coconut milk, you can also add oats, shredded coconut and sesame or pumpkin seeds.
- Boiled, poached or scrambled eggs with avocado, tomatoes and spinach.
- Mushrooms on sourdough toast (lightly sautéed with herbs in coconut oil).
- Homemade banana loaf with a nut butter (ground almonds or cashew).
- Granola topped with natural or plain Greek yoghurt. Ensure the granola is organic and unsweetened (with honey or any other sweetener) with unroasted nuts and no dried fruit or chocolate.
- Banana and oat pancakes – here’s our healthy recipe.
Healthy breakfast on-the-go
For those who run out of the door in the morning, healthy breakfasts to go are always the best option.
Here’s are go-to breakfasts for those busy mornings:
- Smoothies – try our healthy breakfast smoothie, berryliscious beet smoothie or green energy smoothie.
- Fresh fruit and unroasted nuts – low sugar fruits like berries, kiwi, peaches and citrus are best. Avoid dried fruit as it’s very high in sugar.
- Bliss balls – try our matcha and coconut energy balls which are divine!
Feel energised in the mornings
Even though life is busy, taking a few minutes out to eat breakfast can make a real difference to your day. Eating breakfast kick-starts your body and fuels your brain so you’re focused and energised. If you don’t have time to eat before you leave home, grab a healthy breakfast to go such as a smoothie or a bliss ball. Start your day the right way by nourishing your body with yummy food.