14 Oct What is the healthiest food to eat for breakfast?
The healthiest food to eat for breakfast is a question that many people struggle with. There are so many options out there, and it can be difficult to know which one will give you the healthiest start to your day. In this article, we’re going to break down what makes a healthy breakfast and how important it is that you have one!
On the subject of routines
If you are currently rolling out of bed, and reaching for your phone and a cup of coffee, followed by a hurried breakfast, eaten in front of your screen, you are not setting yourself up for your best day.
A truly healthy breakfast is not just about the food you eat, but also the behavioural routine that you go through each morning. The good news is that there is a lot of research out there on what a healthy breakfast routine looks like.
The first thing you should do after you get out of bed in the morning is to brush your teeth. Bacteria builds up in your mouth while you sleep. And brushing your teeth will remove this build-up from your mouth, protecting your heart health, and your dental health. You can further enhance this process by scraping the crud off your tongue with a tongue scraper or a teaspoon.
Hydration, hydration, hydration
Then, before anything else, you should pour yourself a big glass of water. Extra points here, for adding the juice of half a lemon to your morning water. If you do, use lemon, on a regular basis, drink the water through a metal straw, so as to protect your tooth enamel.
Hydration is incredibly important as the first part of your day. Sleep is by its very nature, dehydrating, so start the day by rehydrating yourself. By drinking water, you are flushing the system of any toxins that may have built up overnight. This is important for health and weight loss. It will also give your mind a boost in the morning!
Vitamin D, the sunshine vitamin
If you have had your vitamin D levels tested (recommended), you will know if you are deficient in vitamin D. Alternatively if you are currently in autumn or winter, and not getting as much sun directly on your skin, or if you are overweight, or elderly, then you may not be getting enough vitamin D. This is the perfect time of the morning to take your supplement.
The best vitamin D supplement that I am aware of is Bioceuticals liquid vitamin D. Add a drop of this to your morning water, or take your tablet, and experience the difference in your health. Vitamin D is one of the healthiest things to take with your breakfast.
It is important to take vitamin D outside of an hour of drinking coffee or tea because the caffeine will decrease the absorption of the fat-soluble vitamin in your body.
Exercise and meditation or the Miracle Morning
At this point, you might want to put your best foot forward and either do 5 – 10 minutes of strength training or 20 – 30 minutes of something fun and active, like walking, dancing, jogging or swimming. Once that is complete, a 10 – 20 minute mindfulness meditation will do wonders for your mind and indeed for your relationships.
What is the healthiest food to eat for breakfast?
And after all THAT, we finally come to the question of what food to eat for breakfast!! I would suggest starting your food day off with the one thing you need more of and probably aren’t getting enough of – leafy greens, and fruit. Making a blender jug full of glowing green smoothie will put some of the healthiest foods into your body straight up!
Depending on your season you can vary the leafy greens you use and the fruit that is in season at that moment. When you are first beginning, I would suggest drinking just a glass or two of this delicious drink, in your morning routine. You can find the recipe here. It is definitely the healthiest food to eat for breakfast.
You can make one batch and drink portions from it for up to four days, saving you time in the kitchen during your morning routine.
The importance of whole grains – the healthiest food to eat for breakfast
After you have let your green smoothie digest for 15 – 30 minutes (during which time you can have a shower, or finally check your emails), you can prepare the next healthiest food to eat for breakfast. It is very simple and very tasty and very nutritious. It is simply some combination of oats, plant milk and fruit. Either in porridge or oatmeal with ground flaxseed (linseed), cinnamon and a handful of chopped berries or as low-sugar granola with berries, plant-based milk and perhaps a dollop of coconut yoghurt, or a healthy pre-prepared or store-bought low-sugar muesli.
The reason this is so healthy is that it is a combination of healthy starches, healthy fats and healthy proteins. And because it is high in fibre, it will be healthy for the flora in your gut and help move your digestion along during the day. It also means you can stave off hunger for longer than if you just had fruit alone, or a high-sugar cereal.
Eating more protein at breakfast
You could also eat a more protein-rich breakfast, consisting of eggs and vegetables. The healthiest food to eat for breakfast doesn’t have to be just one thing. It could be something that is healthy but also makes you feel satisfied until lunchtime!
Coffee more than an hour after waking up
It is important not to drink coffee immediately after getting out of bed, as the caffeine will alter your blood sugar levels and stimulate your adrenal glands. We recommend not drinking coffee until at least an hour or two after awakening, because this gives your body time to produce the naturally forming hormones like cortisol that help to wake you up and make you feel alert in the morning.
Furthermore, while coffee is filled with healthful antioxidants and has been shown to help protect us from some forms of cancer, it is a good idea to drink it once you already have food in your stomach, so that the caffeine is not interfering with your digestion of food.
What health benefits does coffee have?
Coffee has numerous health benefits for both mind and body, including antioxidant properties that help protect against some forms of cancer. Some research shows that drinking three to five cups a day can reduce the risk of type-two diabetes by up to 50%, and a study on postmenopausal women showed that those who drank coffee had a 20% lower rate of depression.
Caffeine can also improve health in another way by increasing metabolism, which increases the body’s ability to burn off more calories from food or drink. Finally, drinking coffee before strength training is known to increase your endurance for the activity by up to 20%.
Summary of the healthiest food to eat for breakfast
- Vitamin D
- Green smoothie (with leafy greens)
- Whole grains such as oats, seeds and nuts
A healthy morning routine can take months to perfect
Don’t be discouraged if you struggle to implement the full routine on the first go. We would advise starting with the change that you will find the easiest to implement, and then progressively working up the change that you will find the hardest.
Seize the day
And now that you have started your day by eating the healthiest food for breakfast and taking good care of your mind, body and spirit, what good will you do on this day? Following the same routine for breakfast, each day cuts down on the amount of decision making you need to do and will give you the fuel to crush your goals today. So, start with the smallest, easiest change tomorrow, and start your day right!
What is one small change you want to make this week? Tell me in the comments below.