4 Essential Healthy Breakfast Tips to Start the Day

No time to have breakfast in the morning? Not anymore!

January 4, 2017 / lifestyle / recommended

Ever since we can remember, we hear that breakfast is the most important meal to provide our body with all the nutrients it needs to get through the day. However, for many people, it can be difficult to find time to eat breakfast in the morning or choose what food to eat as the first meal of the day.

Do not worry! At Cardiogenix, we know exactly what you are experiencing. The days start early, some have children to dress up and bring to daycare, others live far away from the clinic, not to mention that once they step into the clinic, time flies! So now you are probably asking yourself: why is it so important to have breakfast? Actually, like our nutritionist says: ‘’People who eat a good balanced meal in the morning have more energy during the day. They experience less fatigue, are more concentrated at work, and ultimately, they are less tempted to eat sweets in the afternoon, therefore avoiding big food portions in the evening.’’ To help you plan your first meal of the day, we have listed some tips for you to save time while having breakfast every morning to be sure to start your day properly!

Do Not Feel Guilty and Follow Some Simple Rules 

To begin, if you take a look at the different types of breakfast that people have around you, you might quickly realize that some are not considered nutritious or they do not match your lifestyle. Are you the type of person that likes to start their day stopping off at a fast food drive-through to get a muffin or an apple turnover? Don’t worry, we also eat muffins and donuts in the morning when a generous soul brings some to work! There is nothing bad in having a little treat once in a while, but is it a good way to start your day? Unfortunately, not so much. Let us share with you some solutions that our great nutritionist proposed to our team members to start our day strong and healthy.

Adapt Your Breakfast to Your Way of Living

Let’s start by keeping in mind that a nutritive and healthy breakfast should include at least 2 or 3 of the four food groups: fruits and vegetables, grains, dairy products, and meat and alternatives. Here are some tips that are going around the office depending what type of person you are.

  1. The one who is not hungry in the morning: This is probably the most common person there is. Some people at the clinic wake up so early in the morning, that the idea of having breakfast is not even an OPTION! You don’t feel hungry at 6 AM? Not a problem, simply wait for the hunger to kick. In the morning, grab a flat Tupperware, add ¾ cup (185 mL) of Greek yogurt 0% + ½ cup (125 mL) berries + 5 unsalted almonds. Put it in the fridge when you get to work and when you feel hungry, you’ll end up with a balanced breakfast high in protein.
  1. The one whos in a rush and doesnt have the time to eat: Getting the kids dressed, walking the dog, or dropping the husband at work, some of Cardiogenix members could tell you a lot about not having the time to eat in the morning. The solution? Smoothies! Those are probably the easiest for breakfast! Before going to bed, add ½ cup (125 ml) of plain Greek yogurt 0-2%, ½ banana, ½ cup (125 ml) of strawberries, 2 tsp (10 ml) of flax or chia seeds and 1 cup (250 ml) of 1% milk or unsweetened almond milk in your mixer. Put it in the fridge and in the morning mix it for 1 minute. There you go! A healthy breakfast to drink on the roador enjoy when you get to work.
  1. The fast food lover: Yes it’s true, some of us have crazy cravings in the morning! But that’s all good. It is simply a question of switching it up a little bit to make it healthier. For the sandwich lovers, here is a recipe for a homemade Egg McMuffin. Toast 1 English muffin and during that time, in a bowl, beat 1 egg and put it in the microwave for 1 minute. Place it on one side of the toasted English muffin, add 1 slice of cheese and there you go! Even better than McDonald’s!
  1. The sweets lover: There is always one person in every office who enjoys a triple chocolate muffin or a croissant for breakfast. Obviously, this might not be the best choice (even if we must admit… it’s really good), but if you prepare your own muffins, they can become a very good breakfast option along with 1 cup of 1% milk and 1 fruit. Here’s an idea for a nutritious muffin.

With the breakfast ideas listed above, you will have all the energy you need to tackle your day! Several popular nutrition plans suggest high protein/low carbohydrates breakfasts, but always remember that those carbohydrates are essentials in the morning, being the main source of energy for our brain and muscles!