If you're a high performer with a busy schedule, you may have heard that breakfast is the day's most important meal. However, managing a busy morning routine and getting to work on time can make it challenging to prioritise breakfast!
Why Is Breakfast So Important?
- Healthy for your heart.
Please don't skip it! Skipping breakfast and eating out of sync with your circadian rhythm may contribute to cardiovascular complications in Type 2 Diabetes (T2D), high blood pressure, higher LDL (‘bad’) cholesterol levels, and stroke risk.
- Energising.
Your body requires sufficient energy to function optimally, mainly if you last had a meal the previous night. So if you're feeling sluggish and depleted before lunchtime, consuming a breakfast rich in protein and fat but low in carbs can help invigorate you and keep you full and energised!
- Supports weight management.
Studies show that eating breakfast can help prevent overeating and subsequent weight gain by stabilising blood sugar levels. In addition, eating a healthy breakfast promotes healthier food choices throughout the day and reduces the consumption of high-fat and sugary foods.
What should I eat for breakfast to maintain my energy levels throughout the day?
Optimise your breakfast, prioritise protein and healthy fats, and reduce your carb intake. Ensure your breakfast includes vitamins, nutrients, and fibre for essential nourishment and blood sugar balance so you feel energised for the day ahead.
Here are some examples:
- Scrambled eggs with mixed vegetables (such as peppers, onions, and mushrooms) on whole-grain toast
- Greek yoghurt with mixed berries, chia seeds, & walnuts or almonds
- Spinach, feta omelette with whole grain toast
- Steel-cut oats with berries, cinnamon, and almond butter & protein powder
- Protein-packed smoothie made with Greek yoghurt, mixed berries, spinach, and a scoop of protein powder
- Smoked salmon & avocado on rye bread
- Sweet potato hash with eggs and mixed vegetables (such as kale & bell peppers)
- Quinoa & vegetable breakfast bowl with a poached egg on top
- Whole grain breakfast burrito/sourdough with scrambled eggs, black beans, mixed vegetables, and avocado
- Greek yogurt, olive oil, few olives, cucumbers, tomatoes, zaatar on sourdough