They say that breakfast is the most important meal of the day, but why? For some, breakfast may even be the favourite meal of 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?
You were probably told when you were growing up that you need to eat your breakfast as it’s the most important meal of the day, however, recent studies have shown that this is not the case. However, the studies do show that having an adequate breakfast 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 is also important to break your fast (get it? Break-fast) with food that is packed with nutrients such as carbohydrates, protein, and healthy fats that will fuel you for the day.
It also tends to be a great way to kick-start the day as you break your fast by fueling you from the get-go with food that is packed with nutrients such as carbohydrates, protein, and healthy fats. This means 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:
Know Your Fats
Did you know that there are different types of fats? Some that are healthier for you and ones that you should consume occasionally. The most common term for healthy fats are unsaturated fats and the unhealthier termed saturated fats. Healthy fats are brilliant for heart health, eyesight, anti-inflammatory properties, and not to mention their ability to maintain good cholesterol (high-density lipoproteins) and reduce bad cholesterol (low-density lipoproteins). Some easy ways to get your healthy fats incorporated into your breakfast is to include foods such as avocado, eggs, nuts, and oily fish. For more info on the break down on types of fats blog post here!
Don’t Pass Up Your Protein
Protein plays a huge role in muscle and cell recovery. But it also helps you feel fuller for longer which is important when you have a big day ahead and may not have the opportunity to snack. There are many sources of protein out there, and while meat options are generally the first thing to come to mind, there are also many plant-based protein options such as soy yoghurt, legumes, tofu, and fortified grains which could be in your breakfast cereals or bread. Building a brekky that’s high in protein is easier than you might think, what are your favourite protein sources for breakfast?
On the Go is the Way to Go!
There are so many reasons why brekky gets skipped in the morning, from the habit of skipping, to a lack of time, or limited ready to go options.
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.
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.
If you don’t have time to prepare an on the go breakfast for your big day ahead, check out our NEW Breakfast Menu! You can choose from our Naked Breakfast Burrito Bowl, Frittata with Pepperonata, and Panckaes with Apple Streusel!
Hydrating Hacks
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, but after a while it can feel pretty mundane. In winter you usually just want something warmer like a tea or coffee. Herbal teas are also a fantastic option with many out there containing ingredients that are brilliant for giving your gut a kick start!
For a cool option, think water with lemon, mint or berries for a fresh flavour twist. Keeping a bottle close at hand will ensure you’re always sipping.
For those of you asking, yes, tea & coffee do count towards your 8 glasses of water per day. Did you know that fruits and vegetables also hydrate you? Foods with high water content such as watermelon, cucumber, and melons can also keep you hydrated. But don’t forget to also drink your water. Keeping a bottle close at hand will ensure you’re always sipping.
Planning is Key
One way to set yourself up for a good week of eating, is to plan ahead. This means that you’re ready to go with your brekky meals ready to pull out of the fridge or pantry. A little bit of forward planning means a lot less thinking for future you! Some easy breakfast ideas that can be made ahead of time could be making up a batch of overnight oats or an egg and veg frittata, they’re easy to portion out and easy to make. They’re also delicious!
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 when 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!