Starting Your Day The Right Way With a Healthy Breakfast
We have heard countless of times that “breakfast is the most important meal of the day.” But have you ever thought of why this saying has been with us for so long? The answer lies on the actual saying itself, breakfast is literally the most important meal of the day. Let me guide you on the benefits and facts that comprises our breakfast regime.
Breakfast Is the Most Important Meal of the Day
Let us start by answering the question “why breakfast?” I can give you three main reasons why breakfast is indeed a must each day we wake up.
It “Breaks” your “Fast”
When I was still in college, I asked my professor why we call “breakfast” well…. “breakfast.” At first I thought that he was just joking around. Because he told me that the origin of the work is from two combined words which are “break” and “fast”. Basically what he meant was “breakfast means breaking your fasting.”
True enough, if you see the etymology of the word, it actually translates to what my professor said. So when you eat your first meal of the day, you are literally breaking your body’s fasting period which happened for the whole time that you were sleeping.
It supplies energy to Keep you going
When you eat your breakfast, you need to load up on several essential nutrients and minerals in order to keep you energized and full as the day goes by. Remember, the last time you ate was during dinner the previous day. So you better give your body it’s well-deserved “food fuel” so you can work, think and act properly and energetically.
It refuels Your Body
Like what I have previously mentioned, eating breakfast “refuels” your body. Think of your body as a car that ran for thousands of miles for hours without any resupplying. Then after a considerable amount of time, you see a gas station nearby. That gas station is your “breakfast.” In order for your body to work, you have to refuel it with the right amount and content of food as you eat the first meal of your day.
One of the vital element when trying to eat healthy is the total amount of caloric intake that you need to ingest per meal. Units of energy that is found in different food groups is collectively known as calories. In order for our bodies to function to its optimum capacity, we need to ingest the right amount of calories required for our body type.
Calories will also be burned by our bodies in order to get its needed energy to keep healthy, balanced and “going” throughout the day. Like what was previously stated, each person’s caloric need differs from another. Best to consult your Dietician for a more accurate computation.
Know What is On Your Plate
Of course, it is not enough that you eat and consume anything for breakfast. In reality, the quality is better than the quantity of the food that you will be eating. That is why you need to be familiar with the healthy food groups that will help you get enough energy and keep you healthy at the same time. Here is a quick rundown of the food sources that will give your body what it needs.
Having a fibrous breakfast will help your body in “flushing out” its unwanted toxins and its excess “dirt”. Fiber help our digestive system to better absorb the body’s needed nutrients and expel unwanted byproducts like excess fat deposits.
Believe it or not, fat is also a key component in keeping our breakfast healthy. Fats are good storage sources of energy that our body will need to use in order to function properly.
Protein is responsible for keeping our body feeling sated and full even if we only ate an adequate amount of food. It also works as a fuel provider for our body’s energy source.
Similar to fat, carbohydrates are also responsible in giving energy and power to our body. But take note that you should only consume the right amount of fats and carbohydrates in order for it to be in a “healthy level.”
Vitamins play a very important part in having a healthy breakfast. Different vitamins work in different ways. They can either help to properly and more effectively digest what we at, or they can aid our digestion. Most importantly, they help our bodies’ combat different illnesses and at the same time make it healthy and impenetrable to diseases.
Sample Menus for a Great Breakfast Plate
Now that we know the different nutrients, vitamins and minerals needed for your breakfast, all we have left to do is to mix and match these elements to create a balanced plate. Here are some examples of breakfast menus including its caloric intake.
- 500 Calories “Sample Menu”
There are a lot of great ideas that you can choose from when making a simple yet healthy packed first meal of the day. But most people are too busy to make a detailed plate every day. So here are simple sandwich ideas that you can choose from. These great suggestions will only be under less than 500 calories.
PB and J
Get one whole English muffin and slice it in two. Use 1 tablespoon of peanut butter to coat the slices. Top each slice off with ¼ cup of sliced banana. Finally finish off with blueberries as a dessert (20 pieces).
Use the waffle brand of your choice and make sure that they are whole grain waffles. Make a total of two pieces and top each piece off with ¼ cup non-fat yogurt. Add a tablespoon of slivered almonds, ¼ cup raspberries and ½ tablespoon of pure maple syrup to finish your meal.
- 800 Calories “Sample Menu”
For those who are really hard-core “heavy breakfast” people, a 500 calorie meal might be incomplete for them. So here are some suggestions for a full-on heavy breakfast that are more or less under the 800 calorie mark.
A complete breakfast set
Start off with a bowl of oatmeal with ½ an apple. Add 2 boiled eggs with just the whites, 1 cup or regular milk and ½ cup of papaya. You may feel free to add sautéed veggies of your choice along with a slice of baked salmon. Just make sure to cover all the needed nutrients in your meal.
Veggie, Fruits and Chicken combo
Have one veggie lettuce wrap accompanied by two almond quinoas and a tuna salad. You can also try one various fruit juice of your preference (grapefruit, pomegranate, etc.). Finish your plate off with a slice of grilled chicken breast.
Food For Thoughts
There is nothing more satisfying than having to start your day knowing that you are eating right, good and healthy. Starting your day right will make your whole day positive and energetic all throughout. Of course, the most important thing that you need to remember in making a healthy breakfast is that you need to personalize it according to your preference, likes and taste.
Do not deprive yourself just to make a healthy breakfast that you do not like. You can meet halfway and make a great at hearty breakfast without giving up what you want to eat. A little creativity and a well thought of meal plan is all it takes to make each meal great.