5 Healthy Breakfasts To Start Your Day With Energy

The daily consumption of healthy breakfasts is one of the habits that help us to maintain a good physical and mental performance. Although sometimes we don’t realize it, this first meal of the day is one of the most important.

The nutrients that are obtained in the first hours of the day help to “recharge” the body with energy to carry out a multitude of tasks throughout the journey.

In addition, they are essential to boost the metabolism, which is essential to maintain a stable and healthy body weight.

The problem is that not everyone makes good food choices when preparing it, or decides to replace it with a simple coffee and cookies due to lack of time.

For this reason, we want to dedicate this article to five interesting ideas for preparing healthy and varied breakfasts every day.

Healthy and nutritious breakfasts

1. Light breakfast

If what you want is to “save calories”, don’t “skip” breakfast. Instead of spending the first hours of the day hungry, choose this filling option that has only 200 calories.

Ingredients

• A cup of tea of ​​your choice
• A natural sandwich with whole grain bread, lettuce, tomato and fresh cheese

2. Breakfast against stress

Do you have a tough workday ahead? Do you think stress will get the better of you? Then opt for this delicious , 225-calorie, energetic breakfast with anti-stress properties.

Its ingredients provide nutrients that promote the balance of well-being hormones, allowing you to keep your emotions in balance.

Ingredients

• a cup of green tea
• a chopped pear
• A bowl of whole grain cereals with oat milk

3. Breakfast to get a good mental performance

If your daily activities require a high level of concentration and mental performance, don’t hesitate to prepare this breakfast full of essential nutrients.

It contains more calories than the previous options (about 470), but it is a great alternative to relieve morning fatigue and mental block.

Ingredients

• a glass of skim milk
• A bowl of oatmeal with oilseeds
• an apple or banana

4. Breakfast to take care of heart health

Are your cholesterol levels high? Do you have blood pressure problems? If, for any reason, you suffer from cardiovascular problems, prepare this delicious breakfast to take care of your heart.

Its high content of dietary fiber, in addition to its antioxidant compounds, promotes lipid balance in the arteries and strengthens the heart muscle.

Ingredients

• a cup of green tea
• A slice of wholegrain bread with natural tuna
• a handful of nuts
• a chopped kiwi

5. Breakfast for athletes

If you are an athlete or if you are engaged in high-impact physical activities, you should prepare a breakfast with fast-absorbing sugars to increase your energy level.

A good portion of carbohydrates with proteins and antioxidant compounds allows you to improve your physical performance  while doing these activities.

Ingredients

• a glass of orange juice
• A slice of wholegrain bread with good quality ham
• A handful of walnuts with a teaspoon of honey

Why not skip breakfast?

Many people skip breakfast because they think they can lose weight that way. “Saving” those calories seems like a simple method to lose pounds.

However, far from causing this effect, not eating breakfast properly can influence excess weight. By not getting enough energy, metabolism slows down and the accumulation of fat in the body increases.

On the other hand, in the later hours, the feeling of anxiety about eating increases, which leads to eating more calories than necessary.

Other effects of not eating breakfast are:

• Difficulties in the ability to concentrate and memory
• Feeling tired or drowsy

• Stress, anxiety or emotional imbalances
• reduction in muscle mass
• Weakening of the immune system
• digestive problems
• nutritional deficiencies

What can you do if you have little time for breakfast?

To enjoy a balanced, healthy and complete breakfast, it is not always necessary to invest a lot of time. Just put a few simple tricks into practice:

• Waking up 15 or 20 minutes earlier than normal. So you can invest that time in preparing breakfast.
• Plan breakfasts each week. If you write down what you are going to eat, you can prepare all the ingredients in advance.

• Prepare a smoothie. These quick drinks can combine ingredients for a full, light breakfast.

Are you excited to try these delicious breakfasts? Try to prepare these quick options and see how good they are for your health.