6 Healthy Breakfasts To Start the Workday

Publié le 16 April 2020 Par

Breakfast is an important meal. Our bodies and minds need energy to function properly and allow us to focus, and breakfast is the perfect time to give ourselves fuel to use during the day. Given the number of people working from home and telecommuting right now, a lot of us are also doing a lot more home cooking, and the thought of doing even more cooking first thing in the morning can seem like a hassle. Making breakfast, however, doesn’t have to be a chore. There are plenty of meals that are simple to make, use regular ingredients, and provide a variety of nutrients that will let us function at our best during the workday.

Here are 6 healthy breakfasts to start the workday:

Avocado Toast

When not single-handedly preventing people under the age 35 from entering the housing market, avocado toast is a quick and tasty way to start the day. Avocado is very popular, and with good reason. A single avocado contains high amounts of:

  • Vitamins A, B,C, E and K which our bodies need to function properly
  • Potassium that lowers blood pressure and promotes good heart health
  • Dietary fibre that can reduce the risk of heart attacks and diabetes
  • Monounsaturated fatty acids (“healthy fats”) that can lower cholesterol levels

Contrary to popular belief, bread does not have to be the enemy. The right type of bread — such as whole-grain — contains whole grains and a healthy amount of carbohydrates. While both avocados and breads can be higher in caloric value, when enjoyed in moderation they make for a simple and healthy breakfast. Just spread half an avocado on toast with a bit of lemon juice, a dash of salt and pepper, and enjoy.

Eggs

Most of us grew up hearing that eggs are bad for our cholesterol levels, but the truth is a bit more complicated. What is clear, is that eggs are high in protein, low in saturated fat and contain other healthy nutrients that will give our bodies and brains a boost. If you are concerned about the cholesterol in eggs, a simple solution is to purchase egg whites that have been separated from the yolks. Egg whites contain no cholesterol, and are practically as versatile as whole eggs.

Eggs can be cooked in a variety of different ways, quickly and to suit your taste. Scrambled eggs are a breakfast staple, and can easily be combined with whatever vegetables you have and a protein source in a single pan and cooked up for easy hot and healthy breakfast that’s ready to eat in no time. 

Oatmeal with Fruit

It’s not a health benefit that we love to talk about, but fiber is a highly important part of our diet. Oatmeal is very high in fiber, specially beta glucan fiber, which has been shown to promote healthy gut bacteria, stimulate proper digestion, lower cholesterol levels and can improve cardiovascular health. Oatmeal is quick and easy to make, with the instant variety just needing some water and a couple minutes in the microwave. It’s available in many different flavours, just be aware of added sugars and sweeteners. You can also add your own spices to the mix, sprinkling a little cinnamon on top, for instance.

Fruit is another good source of fiber, and a great way to add flavour to your oatmeal. A handful of blueberries, raspberries, apples slices or bananas pieces pack a ton of flavour. This is a meal with carbohydrates and sugars, which some healthy eating plans do prohibit. That being said, these are still nutrients that our bodies require and can be beneficial when enjoyed in moderation.

Yogurt with Granola

Looking for a healthy breakfast with zero cooking and minimal prep time? Yogurt and granola sounds right for you. What could be simpler than combining the contents of two different containers together? Yogurt is full of probiotics that promote healthy gut bacteria and proper digestion, in addition to providing vitamins, calcium and protein. Like avocados, Greek yogurt or a similar variety is a strong source of healthy fats

Granola is another source of fiber, with its many health benefits. If you are concerned about the sugar content and other additives found in many of the granola found in the cereal aisle, make sure that you find a type with no added sweeteners, sugars or preservatives. If you have the time or inclination, you can actually make your own granola by baking oats, flax and chia seeds, dried fruit, nuts and a bit of honey to hold the whole thing together.

Quinoa Salad

Quinoa has become known for being a superfood, and for good reason. Quinoa is a gluten-free grain that is full of protein, fiber, iron, potassium, calcium and more. It is one of the only foods with all nine essential amino acids, so it is definitely packed with nutrients and it’s simple to make.

Combining quinoa with a rich salad of fresh vegetables is a simple way to start your day with a vegetarian meal that is full of flavour. Spinach, cucumbers, peppers, onions, carrots, broccoli and other vegetables are easy to quickly chop, and can even be bought pre-mixed if you’d like to avoid that step all together. Simply combine quinoa and your favourite vegetables in a bowl with a bit of dressing (or just lemon juice with a little olive oil) and you have a healthy breakfast that will leave you super-charged for the workday. 

Smoothie 

We’ve had some harsh words for smoothies. Pre-made smoothies can be very high in sugar and other unhealthy additives which outweigh any nutritional benefits. Homemade or organic-type smoothies can be healthy, provided that you incorporate them into an overall healthy eating plan that works for you. If you find yourself short on time in the morning, combining a few ingredients like a handful of berries, a banana, some spinach, a spoonful of peanut butter and a milk-substitute of your choice in a blender is a quick way to get a large amount of nutrients. Just be sure to balance your smoothie with lower sugar and higher fiber ingredients in your other healthy meals and snacks throughout the day.

When working from home, it’s totally understandable to not want to wake up and immediately start cooking an elaborate meal. Breakfast does not have to be complicated in order to be healthy and delicious. Having a healthy breakfast to start the workday will help us feel better and function as well as possible.

Please note: This information is not meant to replace advice from medical professionals or nutritional experts. Everyone is different, so please be sure to work with a qualified professional to create a healthy eating plan that meets your unique health needs.