We hear more and more often that skipping our breakfast is not done. Breakfast means a super start for your metabolism, making you less hungry for the rest of the day. A healthy breakfast also boosts your short-term memory, lowers the risk of type 2 Diabetes and can even make us happier.
There are plenty of reasons to start every day with a healthy breakfast! But how do you make sure you have such a healthy breakfast? Here are 14 do's and don'ts.
Have a protein-rich breakfast with egg or Greek yogurt, for example. This will reduce your feeling of hunger throughout the day, and so you will eat less. Proteins are digested more slowly than other nutrients, giving you more energy throughout the day.
Go for a version with at least five grams of fiber and no more than five grams of sugar. Fibre is necessary for good bowel function and digestion. If you mix it with yogurt and fruit, you have a complete breakfast, with whole grain cereals to fill your stomach, antioxidants to boost your immune system and protein for energy.
Wholemeal bread is high in fiber and complex carbohydrates that digest slowly, leaving you feeling full and energized throughout the day. However, it is important to choose good carbohydrates: White bread contains much less fiber and complex carbohydrates than wholemeal bread. Of course, also pay attention to what you spread on your bread.
Two tablespoons of wheat germ already contain 15 percent of your daily recommended amount of vitamin E. Many people do not get enough of this, especially when they eat few nuts and seeds. So enjoy mixing a few tablespoons of wheat germ in your yogurt or smoothie.
Mixing a little flaxseed into your smoothie or breakfast cereal gives you a goldmine of omega-3 fatty acids. These reduce the risk of cardiovascular disease and breast cancer and have an anti-inflammatory effect.
Bananas and/or oatmeal
This is because these foods are full of resistant starch, which fills you up faster. It also burns more calories, encouraging your body to draw energy from stored fat.
Blueberries and strawberries
Blueberries are a great source of antioxidants and positively impact almost everything, from your memory and motor skills to your blood pressure and metabolism. Another advantage; they contain very few calories. Strawberries are rich in vitamin C; one cup already contains 100 percent of the recommended daily allowance.
Besides being low in calories, raspberries are a source of fiber, vitamin C and vitamin K, which ensures strong bones. They also contain many important antioxidants that fight cancer, among other things.
Research shows that eating half a grapefruit before every meal helps you lose weight faster, as grapefruit stimulates the fat-burning process. It also has a positive effect on your blood sugar and insulin levels. Be careful with certain medications, though!
Any other type of fruit
Such as kiwi, cantaloupe or watermelon. Almost all fruits are low in calories but high in vitamins and antioxidants. However, it is important to vary fruits so that you get different vitamins and antioxidants.
Eating too many fast carbs with your breakfast is not good. These are found in white bread, bagels, muffins or pancakes, for example, and apart from carbohydrates and sugar, these foods usually do not contain any good nutrients, so you quickly feel hungry again.
Usually, these are full of saturated fats and sugar. So if you opt for a quick bar, choose one low in sugar and fat. Of course, making your own is also an option, and often much healthier than what you can buy in the shop.
Non-lean savoury toppings
Above all, do not spread your wholemeal sandwiches with full-fat (48+) cheese, cream cheese or buttered sausage. Instead, choose low-fat products or peanut butter (with as few additives as possible).
Don't force yourself to eat a bowl of yogurt at 7 am when you have no appetite at all, as this will only make you gain weight. Instead, wait until you feel a bit more hungry, preferably no longer than an hour after you wake up.