How to make healthier breakfasts despite the morning rush?
Breakfast is the most important meal of the day, but when you have hit the snooze button one too many times and are running late for work, whoever has time for that, right? With the hustle and bustle of the morning grind, many resorts to getting fast food or skipping breakfast entirely, not knowing the health consequences that doing so does to your body.
If you are one of those who are too familiar with the “morning madness,” don’t fret. There are still a lot of ways that you can make breakfast possible—and make a healthy one at that!
Your breakfast essentials
Getting your morning munch from a greasy drive-through or your nearest convenience store may easily fill your tummy, but they often lack the essential nutrients that you need to get through the day. Before anything else, you need to know your breakfast essentials—nutrient-filled foods that will fuel you to kick-start your day.
First off, protein—a protein-filled breakfast gives you the power to function better and keeps your blood sugar stable. Great food sources of protein include eggs, milk, peanut butter, oatmeal, and Greek yogurt.
Another power-filled morning-meal essential is whole grain. An excellent source of fiber, whole grains like oats and quinoa keep your digestive system functional and help you stave off hunger throughout the day. This is also what healthy fats do, which are ingredients that are found in avocados, olive oil, and nuts.
Of course, don’t forget to top off your breakfast with at least one serving of your favorite fruits and veggies every day.
Quick and easy breakfast recipes
No matter how little time you get to prepare in the morning, you can always find time to concoct a simple, healthy breakfast. If you’re one who normally wakes up later than you should, it’s best to learn one or two no-brainer healthy breakfast recipes to save your life.
- An English muffin sandwich. A sandwich should be the easiest meal you can prepare when you’re running late for work in the morning. To make it healthier, toast a whole-grain English muffin, place low-fat cheese and sliced ham, warm the sandwich, grab some fruit for dessert, et voila! That’s a healthy no-cook breakfast for you.
- Your good ol’ oatmeal breakfast. When you’re short on time, oatmeal will not let you down. Just make sure to look for ones that have no added sugar. Just add boiling water, stir, and put some almonds and dried cranberries to add that healthy flavor.
- Skip the coffee; try matcha. Matcha is all the rave these days, and there’s no surprise in that. This type of green tea is known to contain antioxidants that have been linked to a number of health benefits. Learn another skill by getting your own matcha tea set and making your own match tea for breakfast.
Make-ahead breakfasts: a lifesaver!
If you simply don’t have the time even to make a sandwich in the morning, the best thing to do is to prepare make-ahead breakfasts the night before. You can also make them in big batches to last you the entire week.
Overnight oats in a jar are a classic on-the-go breakfast prep that is not just easy to prepare but are also packed with nutrients that will make your body happy. Just place rolled oats in separate mason jars, fill them with your desired milk, add your favorite spices and toppings, and pop them inside the refrigerator for the entire night. You can even add fruits such as peaches, bananas, and berries and top them up with chocolate for that sweet delight.
The night before
A foolproof tip to help you create fresher, healthier breakfasts in the morning is to prepare the night before. Iron your work clothes, place all your office necessities in your bag, plan what you’re going to cook in the morning ahead of time, and you won’t find yourself doing all these in the morning.
This will give you ample time to spend preparing your most important meal of the day without all the rush. It can even allow you a few passes to hit that snooze button one more time.
This is a hectic generation, and sometimes, there is never enough time. However, it always pays to spare some time for yourself if it means nourishing your body and keeping your health at its prime.