Having a healthy, nourishing breakfast is important in ensuring an energizing and productive day. Today I want to share with you a variety of healthy breakfast ideas that are easy to make, yet packed full of nutrients. All of these breakfast meals can be prepared in under 10 minutes, which are perfect for a quick grab on busy mornings. Enjoy!
Why Eat Breakfast?
As the first meal of the day, breakfast provides your body with energy and various nutrients after a night of fasting. Not only do these nutrients allow your body to optimally perform its daily physiological tasks, but they also aid in cognitive functions.
Breakfast is proven to be the most important meal of the day for neurocognitive performance. Furthermore, studies have shown that the consumption of breakfast is consistently associated with positive academic achievement.
Consuming breakfast also plays a beneficial role for weight loss. By nourishing your body at the start of the day, eating breakfast helps minimize impulsive snacking, keeping you on track of your weight-loss goals.
Healthy Breakfast Ideas
1. Fruit-infused water
For those who do not like to eat first thing in the morning, fruit-infused water is a great way to obtain vitamins and other nutrients without the heaviness of food. Simply mix a desired combination of fruits and herbs with water in a pitcher or jar overnight. The next morning, pour into a glass and enjoy! If you want to avoid bits of fruit, use a strainer when pouring. Because this drink is light and quickly digested, it should be followed by a more nutrient-dense meal whenever you begin to feel hungry.
Some great flavour combinations are:
- Kiwi and raspberry
- Triple citrus: lemon, lime and orange
- Apple and cinnamon sticks
- Blackberry and sage
- Strawberry and mint
- Cucumber, lime, and mint
A smoothie is a great way to blend your favourite fruit and leafy greens into a drinkable form while still obtaining an adequate amount of dietary fibre. Additionally, smoothies are an easy and fun way to obtain your daily intake of vital nutrients, such as vitamins and antioxidants. This delicious and filling breakfast can be ready in less than 5 minutes and taken on-the-go!
Here are some of my favourite smoothie blends:
- Banana, strawberries, mango, and kale
- Watermelon, pineapple, blueberries, and spinach
- The Chocolate Smoothie Delight
Eggs are a great source of folate and vitamins A, E, and B12. They’re also quick to make, and go perfectly well with many different flavour combinations. You can also add variety to egg dishes by cooking them in different ways – scrambled, hard-boiled, soft-boiled, sunny side-up, poached, and omelets.
Another nutritious option for breakfast is yogurt. The live and active probiotic cultures of yogurt support intestinal function and improve immunity. Additionally, yogurt is a good source of calcium, vitamins B6 and B12, as well as some magnesium. Add some chopped fruit and nuts, chia seeds, or other toppings of your choice for an energizing start to your day.
Not only are fruits a good source of vitamins and minerals, put they are also packed full of antioxidants, fibre, and other nutrients that keep the body strong and healthy. Enjoy a large bowl of mixed, seasonal fruit for breakfast to obtain a good variety of beneficial nutrients to power up your day.
One of my favourite combinations is banana, mixed berries, and watermelon. Other combinations can include citrus fruits, melons, pears, apples, and stone fruit such as peaches and plums.
The Bottom Line
These five healthy breakfast ideas are a great way to nourish yourself first thing in the morning, as well as add variety to your daily meals. Since they are quick to make, you can incorporate each of these meals on a weekday morning. By diversifying the foods of your meals, you can ensure that you are obtaining a wide range of essential nutrients that support your well-being. Let me know what your favourite breakfast meal is in the comments below!
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Katie Adolphus, Clare L. Lawton, and Louise Dye. (2013) The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 7: 425.
Michael A. Smith and Andrew B. Scholey. (2014) Nutritional influences on human neurocognitive functioning. Front Hum Neurosci. 8: 358.
Schlundt DG, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T. (1992) The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr. 55(3):645-51.
Song WO, Kerver JM. (2000) Nutritional contribution of eggs to American diets. J Am Coll Nutr. 19(5 Suppl):556S-562S.