Eating a healthy breakfast every day is important for several reasons. Want to know some? The first meal of the day sets your metabolism in motion, fuels your mind and body, not to mention that it helps you eat healthier for the rest of the day. To be able to include it in your morning routine, plan ahead to make sure you start the day on the right foot. Also, adopt habits that stimulate your appetite when you wake up. Finally, find out what are the healthiest alternatives to have a good breakfast.
Steps
Method 1 of 3: Plan Breakfast in Advance
Step 1. Make breakfast the night before
To get used to having breakfast, one of the most effective tricks there is is to plan ahead. For a simple but healthy meal, make oatmeal in the evening; the next morning you can eat it cold or reheat it. Add dried fruit, fresh fruit, or a handful of raisins and a sprinkle of cinnamon.
- Oats are excellent for breakfast: they are rich in fiber and lengthen the sense of satiety.
- Another healthy and quick option? Wholemeal muffins. Bake enough for the entire week (but you can also make more and freeze them).
- You can also prepare everything you need for a quick omelette by beating eggs and vegetables the night before. Store them in the fridge overnight.
Step 2. Prepare all the foods you will eat throughout the week
Planning ahead helps you adopt good habits, whether you prefer to have a different breakfast every day or eat the same dishes over and over again. If you like to vary your meals, develop a weekly menu so you can buy everything you need and keep it at home. If you know that you like to eat the same foods over and over again, stock up on them.
For example, always keep a supply of Greek yogurt and cereals so you will never run out
Step 3. Have snacks available at work, as long as they have the same nutritional value as a full breakfast
To avoid going on an empty stomach on days when you are in a hurry or late, prepare some food to keep at work. You can put it in a desk drawer or cabinet, just make sure you choose products that can be stored this way without spoiling. For example, you can keep a jar of peanut butter, protein bars, and dried fruit.
If you have access to a refrigerator, you might want to keep some protein shakes and cheese bars in it
Method 2 of 3: Motivate yourself to have breakfast
Step 1. Eat something on the fly
Some people just don't want to bother making breakfast. It is absolutely understandable, but it is important to understand one thing: if the metabolism is activated from the morning (even by eating little), productivity will be greater during the day.
Some quick and healthy ideas: a handful of almonds, a wholemeal English muffin, a hard-boiled egg, a fruit with some low-fat cheese flakes or a jar of Greek yogurt
Step 2. Set the alarm 15 minutes earlier
If you don't have breakfast every day because you are in a hurry, you need to organize your times better. Get up 10-15 minutes earlier to start the day more calmly, also giving yourself the opportunity to eat something.
Furthermore, it is common knowledge that early risers tend to be in better shape and in a good mood. The important thing is not to forget to go to bed a little earlier
Step 3. Before exercising, eat something light
Gradually get used to breakfast, even if the thought of eating early in the morning doesn't appeal to you. If you like to exercise when you wake up, it is important to fill your stomach before training: one fruit is enough. Exercise also increases appetite.
- If you are not hungry when you wake up, you can drink a smoothie. Not only will it allow you to have breakfast and reap all the benefits that this meal brings, it can also help you fill up on nutrients.
- The choice of ingredients is up to you. Use lots of fruits and vegetables. As a base, try to prefer an alternative drink to cow's milk, such as almond drink. To get more vitamins and nutrients, add some protein powder or seeds.
- If you ate little for breakfast and then exercised, make sure you eat a large meal within two hours of finishing your workout.
Step 4. Open the shutters
It may seem too easy, but this little foresight can regulate metabolic processes, thus helping you to feel hungrier in the morning. To reap the greatest benefits, open the blinds fully as soon as you get up and enjoy the sunlight as you dress and get ready for the day.
Get dressed before going to the kitchen. Preparing for work before breakfast can help motivate you and make informed decisions when choosing what to eat, encouraging you to opt for healthier foods
Step 5. Eat whatever tempts you
Many foods are typically considered breakfast, but this distinction doesn't matter that much. If you want to eat the leftovers from the night before or prepare a caprese, go ahead! The important thing is that the food chosen has good nutritional value.
In fact, try to include more greens and vegetables in your diet whenever possible. For example, if you are making an omelette, add asparagus, peppers or other vegetables
Method 3 of 3: Choose Healthy Foods
Step 1. Add some protein, essential for a healthy breakfast
In fact, proteins are digested more slowly than carbohydrates, thus lengthening the sense of satiety. Go for lean, low-fat ones. For example, eat a jar of low-fat Greek yogurt, soy or turkey sausages, or some eggs.
If you eat dairy products for breakfast, opt for lean or low-fat alternatives
Step 2. Also eat whole grains
Fiber is just as important as protein because it is nutritious and lengthens the feeling of satiety. Cereals are the easiest option, but read the label carefully so you don't get fooled by the box and avoid getting too much sugar.
Check the nutrition label of all the boxes and only opt for products that contain whole grains as a first ingredient. Also, make sure they have less than 10g of sugar, at least 3g of fiber, and are free from artificial colors
Step 3. Prefer salty options
Many breakfast foods are full of sugar, but they're not the best options. In addition to choosing foods rich in protein and fiber, opt for seasonings like pepper and turmeric, rather than syrup or sugar in general.
- If you want to sweeten oatmeal, use fruit or honey.
- Simply put, avoid candy. The only thing worse than skipping breakfast is getting filled with "bad" sugars and fats early in the morning.
Step 4. Do not completely discard the yolk
Egg white has less fat and calories, but it's important to remember that yolk contains nutrients. In particular, it helps to activate the metabolism and can even tell the body to use fat instead of storing it.
To make an omelette, use one whole egg and one or two egg whites
Step 5. Watch out for caffeine
Drinking coffee in the morning dulls your appetite and can make you eat less. However, by consuming caffeine all day and not eating a lot, your metabolism will slow down and you risk storing fat after dinner, which, if you haven't eaten all day, will likely be more abundant than you need.
