Most of us are already busy enough to stop and think about a healthy and balanced start of the day. We have to get up early to go to school or work. Some of us also first need to take care of the children and then you realize that you forgot to buy all the things for a good breakfast for yourself and your partner. So you quickly grab something easy and hop out the door.
Very understandable, but unfortunately if you start your day like this, there is a very good chance that the rest of the day will also run at a rushed pace.
“A good breakfast is a start of a good day”
CHRONO-NUTRITION
There is a growing suspicion that in addition to what we eat, regularity and timing of food can also have an impact on our health. Most research in this area shows that irregular eating patterns are bad for our cardiometabolic health, such as insulin resistance, obesity and high blood pressure. But there’s still no evidence that how often and when to eat is ideal for maintaining a healthy weight and reducing disease risk.
According to Dr Gerda Pot (nutrition scientist and lecturer working at the Louis Bolk Institute in the Netherlands and King’s College in London), most of the evidence comes from observational studies. So if you think about for example, studies in shift workers, studies have observed that they have an increased risk of developing chronic diseases such as cancer, cardiovascular disease, and metabolic syndrome.
LESS CHANCE FOR OVERWEIGHT
Those who did not eat in the morning tended to prolong the other two meals. The danger is magnified by the trend to eat pizza, lasagna or some pasta instead of a second sandwich. An overweight meal reduces focus in the afternoon, while a hearty dinner creates excess calories, which are stored as fat reserves. This ultimately leads to a higher total and often unbalanced energy intake than starting the day with a hearty breakfast. Skipping breakfast to lose weight is therefore not a good idea! If you like your body type, opt for a healthy but light breakfast. This gives you very few calories but a good feeling of satiety, so that you can enjoy a healthy lunch with a smile and without sweets.
I have noticed when I start the day with a good breakfast that I eat more regularly during the rest of the day. And if this is a healthy meal, then I’m more motivated to eat a healthy lunch and dinner.
TIPS FOR BREAKFAST
Not much of a breakfast person? Here are 5 tips that can make it easier:
- Take the time to enjoy your breakfast in peace. If you eat your breakfast at a fast pace, you hardly taste what you are eating.
- Set the alarm fifteen minutes earlier if you still can’t manage to have breakfast. If you like to stay in bed as long as possible, make your breakfast the night before and put it in the fridge.
- If you don’t feel like a sandwich in the morning, you can also try something else, such as oatmeal porridge or yogurt with muesli and fruit. Optionally, you can shift part of the breakfast to the first meal in between.
- Do you really have trouble eating early in the morning? Then take your breakfast to work. Plan a quiet moment at work to eat your breakfast.
- A good example is good to follow. Children also benefit from a good breakfast. Therefore, eat in peace with children at the table. To save time, it is useful to set the table in the evening. Then you only have to take the cooled products from the refrigerator.
After a good night's sleep, you haven't eaten anything for more than eight hours. Your body then needs energy.
POST-LUNCH DIP
There was a time when I regularly skipped breakfast and then ate larger portions in the afternoon. This caused me to suffer from the well-known “post-lunch dip”. Your body then needs some time to get started with the meal that has just arrived. Everything in your body is then focused on that. That means you may feel a little tired after such an extensive meal.
WHAT IS YOUR GOAL
It is important to know what your goal is with a healthy breakfast. If you want to lose weight, you want to build muscle. Or do you just want to eat healthier?
TO LOSE WEIGHT
If your goal is to lose weight, it is very important that you pay attention to the number of calories in your breakfast. You essentially need to eat less than your body burns “calorie deficit”. In this case it is better to eat oatmeal, egg, fruit, avocado, cottage cheese, vegetables and Greek yogurt. Make sure that it saturates well, then you can easily last longer without having to grab any snacks.
MUSCLE BUILDING
If you want to build more muscle, you will have to eat more calories than your body burns “calorie surplus. You will have to get more proteins such as protein pancakes, omelet with vegetables and a salad with tuna.
JUST HEALTHY
If you are not concerned with losing weight or building muscle and are only concerned with getting the right nutrients, then it is best to focus on the following things: According to the Nutrition Center, a healthy breakfast contains between 300 and 400 calories. They suggest healthy breakfasts with wholemeal bread, low-fat yogurt, dairy with cereals or fruit. If you eat a healthy breakfast, your blood sugar level remains stable and you can easily avoid chips, cookies and other unhealthy snacks in the afternoon.
GOOD EXAMPLE TO FOLLOW
A healthy breakfast teaches the children good eating habits that will benefit them now and in the future. They also learn that it is important to bring regularity to the diet and to take the time to eat. Finally, an easy start of the day with a good breakfast together with the family is simply fun and helps you better against the stress that a working day can bring.