It’s the brekky boost you know you need, all because the cooler weather often means that little extra sleep in puts you behind and may mean coffee for breakfast. But you’ve probably heard it again and again, breakfast is an important part of your nutrition for the day!
This week we’re looking at why that is and some easy nutrition-boosting ways for you to up your brekky game.
WHY IS BREKKY SO IMPORTANT?
While recent studies have shown that breakfast may not be ‘the most important meal of the day’, they do show that having a good brekky does have positive effects such as improved concentration and attentiveness, and a reduced risk of heart-disease related death, obesity and elevated cholesterol and fats in the blood.
It also tends to be a great way to kick-start the day by fuelling you up from the get-go meaning that you can hit the ground running for the day ahead and helping you perform at your best whether it’s work or play.
5 WAYS TO UP YOUR BREKKY GAME
1. GET FAT!
Healthy fats are brilliant for heart health, superman vision, their anti-inflammatory properties, not to mention their ability to maintain good cholesterol and reduce bad cholesterol.
There are so many types of fats (both healthy & unhealthy), which can make them challenging to navigate, for full info about fats in every form check out our previous blog post here!
Brekky is s brilliant time of day to get those healthy fats into your diet, as many that contain them are also high in protein (which we’ll touch on in a minute). Think Avocado, eggs, and nuts, as well as oily fish like salmon.
2. BE PRO-PROTEIN
Protein plays a bigger role than just looking after muscle recovery. It’s brilliant to help you feel full for longer which is important when you have a big day ahead! There are so many sources of protein out there, and while meat options are generally the first thing to come to mind, countless sources are meat-free. Building a brekky that’s high in protein is easier than you might think.
Try including Greek yoghurt, eggs, grains like quinoa and amaranth (which are often seen in some breads now available), and beans to get a protein boost.
3. ON THE GO DOESN’T MEAN GO WITHOUT
There are so many reasons why brekky gets skipped in the morning, from the habit of skipping, to a lack of time or options ready to go.
Our tip to up your game is to have options on hand that you can prep quickly, and eat on the go, or that you can take with you to eat when you arrive at your destination.
Things like smoothies are quick an easy to prepare and are perfect to take in a smoothie cup in the car or on the train. You can prep them ahead of time so that all you need to do is add your fave liquid & blend – this is exactly why (and how) we’ve created out smoothie mixes.
Other things like overnight oats and bircher muesli are perfect to prep ahead of time and often contain sources of fibre, protein, antioxidants and healthy fats thanks to ingredients like oats, chia seeds, yoghurt, and berries.
Yes, hydrating is a critical part of starting your day the right way! Being hydrated aids in temperature control or regulation of the body, and plays a critical role in both physical and cognitive performance.
While in summer water is likely a go-to that can feel pretty mundane after a while, and in winter you just want something warmer. For a cool option, think water with lemon, mint or berries for a fresh flavour twist. Keep a bottle close at hand to ensure you’re always sipping.
For warm options, think hot water with lemon & honey, green tea, or black tea. Herbal teas are also a fantastic option with many out there containing ingredients that are brilliant for giving your gut a kick start!
For those of you asking, yes, tea & coffee do count towards your 8 glasses of water per day, but it’s a good idea to mix it up with water options as well.
5. EAT MINDFULLY
Yes we know, it sounds like another buzz term, but there have been countless studies completed in recent years that show the link between mindful eating and a healthier relationship with food. Eating mindfully means focussing your full attention and awareness on the experience of eating.
It’s been shown to improve overall wellbeing with respect to anxiety, depression and eating behaviours, helps you stop binge eating and can play a key role in weight management by helping you recognise hunger and fullness signals.
There you have it! 5 easy ways to up your brekky game day today. Once you know what works for you, it’s about repetition because once you’re in the routine of eating brekky every day, you won't be able to live without it.
Tell us in the comments below what your go-to brekky for busy days is!