Studies have shown that skipping breakfast isn’t the best way to lose weight. In fact, jumpstarting your metabolism first thing in the morning with oatmeal or eggs will set you up for a better morning by giving you energy, helping you focus and avoiding hunger pains before lunch. Check out some of these healthy additions to your breakfast routine to keep you energized and fit.
Usually found in powder supplement form, spirulina is a rich source of plant-based protein, iron, calcium, vitamins A and C, and antioxidants that can help protect cells from damage.
Get fit tip: Blend 1 teaspoon of spirulina into your morning smoothie, whisk it into your favorite fruit juice or take it in tablet form.
Milk and cheese
When eating cereal, opt for low-fat milk and when making your breakfast wrap, opt for low-fat cheese. They’re still packed with calcium for strong bones but they don’t contain cholesterol or saturated fats.
Get fit tip: String cheese and swiss cheese are considered among the lowest in calories and they’re easy to include in a wrap or on toast.
Sprinkle chia seeds into your oatmeal, cereal or yoghurt for a healthy dose of omega-3 fatty acids (heart health), fiber (digestive health), protein (strong muscles), and calcium (strong bones) before your day even starts! The recommended daily dose is approximately 1 tablespoon.
Get fit tip: These tiny warriors are packed with energy boosting power. Eating them in the morning will sustain your energy levels and get you to your lunch break without that dreaded mid-morning slump.
Flaxseed oil is practically tasteless, so it won’t dramatically change your breakfast flavor. Its energy-boosting power comes from omega-3 fatty acids and can charge up your morning routine.
Get fit tip: Flaxseed oil also helps balance blood sugar levels, maintain a healthy heart, and promotes healthy hair, skin and nails. It’s a no-brainer.
Blueberries are considered one of the healthiest foods in the world for their antioxidant power and fiber content. They promote healthy digestion, especially when you include them in your morning routine. Include a full cup in your cereal and get 4 grams of fiber in just 84 calories. Magic.
Get fit tip: Recent studies have linked blueberries to improved cognitive function and memory! Anything to get you through those morning meetings.
Regular milk is a great source of calcium, but almond milk is packed with protein to sustain your energy levels and keep you feeling full longer. It’s low in fat, but high in energy, lipids and fiber.
Get fit tip: Other benefits of almond milk include a strong, healthy heart, strong muscles, regulated blood pressure, kidney health and healthy skin.
Eat nut butters such as peanut butter or almond butter for breakfast and you’ll be regulating your energy wisely. These nut butters are a great source of healthy fats and protein, and they keep you full for hours.
Get fit tip: Mix your nut butter in with your oats to create a creamy texture, or spread it on whole wheat toast topped with banana for an on-the-go breakfast.
Whether you go full fat or non-fact, Greek yoghurt is a great way to start your day. One serving of non-fat Greek yoghurt contains up to 20 percent of your daily calcium, up to 18 grams of protein and it’s low on calories. It also reduces belly bloat because of its active cultures and probiotic digestion aid. Plus, it tastes delicious!
Get fit tip: Yoghurt reduces the amount of odor-causing bacteria in your mouth, reducing bad breath!
Frozen raspberries, blueberries and strawberries can add a ton of nutrients to your morning smoothie, and provide a simple replacement for ice. They are an especially good substitute in the winter months when it’s hard to come by the fresh variety. Frozen doesn’t mean lesser nutritional value. They’re still packed full of vitamins, minerals and fiber.
Get fit tip: Blueberries win the award for “best berry” from a nutritional perspective. If you have to choose, purchase frozen blueberries.
This spice has a reputation for keeping blood sugar levels balanced by helping the body metabolize glucose faster. It adds a punch of flavor to your hot drink, oatmeal or toast with nut butter. Endless possibilities!
Get fit tip: Cinnamon is one of the most beneficial spices on earth, with antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting, cancer and heart disease-protecting abilities.
Adding fresh fruit to your breakfast offers an easy way to include vitamin C and dietary fiber into the first meal of the day. Fresh berries, banana, and orange and melon slices are popular choices.
Get fit tip: Looking for a quick fix of fresh fruit? There are endless to-go spots to purchase a smoothie or juice that ensure you get up to three servings of your recommended daily dose in one meal.
Whole grain cereals and bread provide great fiber and vitamin B. If you’re cutting back on carbs, think twice about eliminating whole grains altogether. Studies show that a small amount of whole grain every day can greatly reduce bloating and digestive issues, and can promote healthy cholesterol levels.
Get fit tip: Be sure to check the label when you’re shopping for a cereal. Grains should be the first item on the ingredient list. If it isn’t, you probably want to keep hunting.
Nuts are an excellent source of protein. Protein helps to stabilize your blood sugar levels, preventing low blood sugar symptoms like fatigue, headache and irritability.
Get fit tip: Sprinkle walnuts on your oatmeal, spread peanut butter on your whole grain toast or throw fresh walnuts into your smoothie for added kick.
Most importantly, margarine doesn’t contain artery clogging saturated and trans-fats. Spread it on your toast, or use it to scramble your eggs in the morning.
Get fit tip: Be sure to check the label to make sure the margarine is trans-fat free and that partially hydrogenated oil does not appear on the ingredient list.
Breakfast is often associated with sweet flavors and vegetables aren’t always at the top of the list. Vegetables are full of healthy fiber and vitamins and a serving at breakfast means you don’t have to worry so much about your daily count later.
Get fit tip: Try mushrooms, onions or spinach in your omelet for an added serving of vegetables to start your day.