• Nutrition

4 simple and healthy breakfast ideas for the morning

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Breakfast is considered the most important meal of the day. This is because it is generally the first meal of the day that, literally, breaks the overnight fasting period. Hence the name. Eating within a two-hour window after waking up further helps fuel your body’s glucose level as well as kick-starts the metabolism for the day. Breakfast, furthermore, provides the body with a significant portion of the day’s total nutrient intake.

So, it is safe to conclude that it is important to have a good breakfast in the morning. However, there are people that tend to skip the breakfast for reasons such as: lack of time, not feeling hungry, wanting to trade in their breakfast time for more sleep, or having no readily available breakfast food in house. Skipping your breakfast too often can result to: a drop in your blood sugar level, a slow down of your metabolism, an increase of stress hormones, and an increased risk of heart diseases. These are all symptoms that can easily be avoided and managed by simply taking the time in the morning to eat.

While it is said to eat the majority of your daily calories in the morning, for people that simply don’t feel hungry can opt for a shake or healthy smoothie instead. To help you adopt eating breakfast in the morning, we have compiled 4 easy and healthy breakfast options to try out.

1. Avocado Toast

Avocado toast is among the top-ranked breakfast options off all time. This simple breakfast is an all-time favourite among Instagrammers, health foodies and celebrities alike. At its most basic form, avocado toast is simply mashed avocado spread on toast with some salt and pepper for the taste. However, this is one of the many ways to make an avocado toast. For added protein one can choose to top it off with an egg. You can, furthermore, add various toppings to build the toast to your liking. For example, by adding tomatoes, spinach, cheese or bacon. The variations are endless.

The reason behind its popularity is that it’s is an easy breakfast to make yet filled with health benefits. As simple as the food may sound, an avocado toast is brimmed with good nutrients. The avocado is quite a superfood. It is filled with healthy fats and proteins, is high in fibres and contains vitamins B, C, E, and K. They contain, furthermore, a high potassium which is good for your body as it helps regulate the fluid balance, muscle contractions and nerve signals.

2. Overnight oats

Overnight oats are slowly rising in becoming a trendy breakfast. Oats are full of nutrients, are high in fibres and are a good source of protein. To have some overnight oats you will need to do some preparations the night before. However, the outcome in the morning will be both delicious as beneficial for the body. People often add various toppings depending on what they’re feeling like having. As such you can top it off with your favourite fruits and/or nuts. For a sweeter taste you can also choose to drizzle the mixture with honey. This is another simple, easy and delicious breakfast with endless variations.

Overnight oats are a good source of fibre and healthy carbohydrates. It is also said to help reduce type 2 Diabetes and includes vitamins that boosts brain functions. You’ll also feel fuller and burn more fat throughout the day. This is because oats tend to digest slowly while helping with the release of digestive acids which are known to suppress one’s appetite while speed up calorie-burning.

3. Banana pancakes

All you need for this next recipe is a banana, eggs and baking powder, and you will have yourself a breakfast that is both filling as healthy, with a lot of benefits to the body. A banana pancake is the healthier option for those that love having traditional pancakes. This is because the nutrition profile of a banana pancake is better than that of a traditional pancake. You can further customize the recipe by adding various toppings such as berries, nuts and honey.

As we all know, bananas are a great source of potassium intake. However, were you aware that incorporating bananas into your diet can be essential in lowering blood pressure and help support heart health. it is furthermore a good food to help preserve memory and to boost one’s mood. It is furthermore high in protein and rich in fibre.

4. Breakfast smoothie

For those that simply don’t feel hungry in the morning can opt for a shake or healthy smoothie instead. This is an easier way to still get your nutrients in the morning without feeling like you’re stuffing yourself. A breakfast smoothie or shake can include whatever you want. The right blend can produce a nutritional powerhouse: a drink filled with antioxidants, minerals, vitamins and protein.

Smoothies are easy and quick to make, and should include healthy fats, protein additions, green vegetables and unsweetened milk of all kinds or water. A filling breakfast that is high in protein and low in calories is also good for weight loss.

It doesn’t take much time and energy to whip up a healthy and filling breakfast in the morning. If you experience sickness or nausea in the morning after eating breakfast, it would be suggested to contact a doctor, for there might be an underlying reason behind these symptoms.


Better health channel. (n.d.). Breakfast. Retrieved on January 15, 2020 https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast

Brown, G.S. (September 2014). Avocado toast may be the hottest breakfast food since regular toast. Retrieved on January 15, 2020 from https://abcnews.go.com/Lifestyle/avocado-toast-hottest-breakfast-food/story?id=25216095

Crispers. (n.d.). Superfoods – an overview of the avocado. Retrieved on January 15, 2020 from https://www.crispers.com/blog/superfoods-an-overview-of-the-avocado/

Gimme Delicious. (n.d.). Healthy 5-minute avocado toast. Retrieved on January 15, 2020 from https://gimmedelicious.com/how-to-make-the-best-avocado-toast-with-eggs/

Miller, J. (n.d.). 13 health benefits of overnight oats, according to science (+6 delicious recipes). Retrieved on January 15, 2020 from https://www.jenreviews.com/overnight-oats/

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