Upgrade your breakfast for better health: 5 tips
What's the story
Starting the day with the right breakfast can make a world of difference to your energy levels and productivity. Most of us look for quick and easy options that keep us sustained without compromising on nutrition. By making simple swaps in your morning routine, you can enjoy a more energetic start to your day. Here are some practical suggestions to help you do so effortlessly.
Whole grains
Swap sugary cereals for whole grains
Sugary cereals may be easy, but they tend to cause an energy crash later in the morning. Instead, choose whole grains such as oatmeal or whole-grain toast. They offer complex carbohydrates that release energy gradually, keeping you powered up all morning long. Topping them with fruits or nuts can boost flavor and nutrition without adding empty sugars.
Nut butter
Choose nut butter over jam
Jam, often loaded with added sugars, offers little to no nutritional benefit. A healthier alternative is nut butter, almond or peanut butter to be specific. These offer essential healthy fats and protein, contributing to stable blood sugar levels. They also keep hunger at bay for longer than sugary spreads, making them an excellent choice for sustained morning energy.
Fresh fruit
Opt for fresh fruit instead of juice
While fruit juice sounds healthy, it usually has a lot of sugar and doesn't have fiber that whole fruits provide. Eating fresh fruit instead ensures you get vitamins, minerals, and fiber that help sustain energy levels. Try combining fruits like bananas or berries with yogurt or cereal for a healthy breakfast.
Greek yogurt
Replace flavored yogurt with Greek yogurt
Flavored yogurts are often packed with hidden sugars, which spike your blood sugar levels temporarily but leave you fatigued later on. Switching to plain Greek yogurt ensures more protein and fewer sugars, but still gives you probiotics good for your digestion. You can add natural sweetness by mixing in honey or fresh fruit slices.
Herbal tea
Try herbal tea instead of coffee
For those of us who depend on coffee for our morning kick, herbal tea provides a milder option sans the caffeine jitters or crashes from coffee-drinking over time. Herbal teas are available in various flavors, providing antioxidants along with hydration benefits crucial during hectic mornings when we need to be alert the most.