We get it. Between being too busy to bother and choosing to wake up late, it’s easy to overlook breakfast. Whether you’re a working professional, a student, or a parent, mornings can be hectic, leaving little time for the most important meal of the day. While some people believe that skipping breakfast is acceptable, studies suggest that it should not be ignored. Here are some reasons why you should eat breakfast:
Eating a healthy breakfast:
- Provides essential nutrients that give you energy to tackle the day ahead
- Helps to kickstart your metabolism after an overnight fast
- Can improve your focus, concentration, and productivity
- Regulates your blood sugar levels and prevents mid-morning slumps
- Encourages healthier eating choices and prevents overeating later in the day
Skipping breakfast:
- Leaves your body running on empty after hours without food, which may slow down your metabolism
- Can cause low blood sugar, fatigue, and difficulty concentrating
- May lead to overeating or unhealthy snacking later in the day due to excessive hunger
- While individual needs vary, most experts recommend having a balanced, nutrient-dense breakfast within 1-2 hours of waking up.
- Fuelling up in the morning can provide both physical and mental benefits to power you through until lunch. Skipping it habitually may have negative effects.
Still not convinced that breakfast is the most important meal of the day?
Rather than taking our word for it, why not try out some of these deliciously simple breakfast ideas for yourself? You might just be surprised at how much of a difference a nutritious morning meal can make in your energy levels and overall well-being. Here are some quick and healthy breakfast options to fuel your busy mornings:
- Whole Grain Cereal or Oatmeal: Pour a bowl of fibre-rich cereal, such as wheat biscuits or bran flakes, and add fresh or frozen fruit. Alternatively, make instant oatmeal and mix in a spoonful of nut butter.
- Greek Yogurt and Fruit: Simply grab a single-serve Greek yogurt and have it with a banana, apple, or handful of berries.
- Hard-Boiled Eggs: Boil a batch of eggs at the start of the week for an easy protein-packed breakfast, just peel and go.
- Breakfast Bars: Look for whole-grain granola bars or protein bars without too much added sugar.
- Fruit and Nut Butter: An apple, banana or celery sticks with a spoonful of peanut or almond butter is fast and satisfying.
- Breakfast Burrito (Premade): Scramble eggs with veggies like spinach, tomatoes, and onions, and wrap them in a whole-wheat tortilla with a sprinkle of cheese and reheat as needed.
- Peanut Butter and Banana Smoothie: Blend a banana, peanut butter, milk (dairy or non-dairy), and a handful of spinach for a protein and nutrient boost.
- Smoothie Bowl: Blend your favourite fruits with yogurt, milk, and a handful of spinach or kale. Top with granola, nuts, and fresh fruit for a nutritious and refreshing breakfast.
- Hummus and Veggies: Baby carrots, bell pepper strips, and cucumber slices for dipping into a single-serving hummus cup.
- Egg Muffins: Bake a batch of egg muffins with veggies, cheese, and lean protein like turkey or ham for an easy grab-and-go option throughout the week.
- Pancakes: Pancakes! Fluffy cakes made from starch-based batter with eggs, milk, and butter! Try adding a dash of whipped cream and berries, or just pancake sauce! Maybe try adding bacon?
- Breakfast Sandwich: Prepare a quick sandwich with whole wheat bread (could be toasted!), egg, cheese, and a slice of ham or turkey. You could also go for tuna or salmon!
- Avocado Toast: Top whole-grain toast with mashed avocado, a sprinkle of salt and pepper, and a squeeze of lemon juice. Add a poached or hard-boiled egg for extra protein.
- Overnight Oats: Mix old-fashioned oats with milk (dairy or non-dairy), chia seeds, and your choice of fruits or nuts in a jar. Refrigerate overnight for a grab-and-go breakfast.
- Cottage Cheese Bowls: Top low-fat cottage cheese with fresh berries, sliced peaches or pineapple, and a sprinkle of cinnamon or nutmeg.
Preparing these meals shouldn’t take up too much time. We suggest prepping them on a weekend when you have more free time. It’s also a good idea to keep a well-stocked pantry so that you always have the necessary ingredients on hand. If you find yourself without certain ingredients, try mixing something up from leftovers, but whatever you do, don’t skip breakfast! Lastly, we would love to hear about your favourite breakfast dishes! Share it from one busybody to another!
