Breakfast is one meal that you should give a lot of thought to. See to it that your breakfast includes energy-boosting products and you set a positive tone for your day.
What you eat for breakfast should make you energetic and alert, not only for the first couple of hours after the meal but for the entire day.
In this article, we would like to give you a few tips on what foods you should include and avoid for breakfast to have more energy throughout the day.
Choose foods that give you energy and boost your metabolism. Choose foods that contain omega 3 fatty acids, B-complex vitamins, as well as flavors and nutrients that are commonly associated with increased vigor, energy, and wakefulness.
Foods to Include for Breakfast to Give You Sustained Energy
Foods that help boost your energy for the whole day include the following:
Almonds are crammed with nutrients that promote energy. They are packed with carbohydrates, healthy fats, and proteins – nutrients recognized for their ability to foster a gradual release of energy so that you don’t get tired easily during the day.
Almonds contain a significant amount of fiber, antioxidants, Vitamin E, omega 6 fatty acids, and omega 3 fatty acids. These nutrients boost energy levels and give you protection from inflammation that is usually linked to fatigue and to chronic diseases.
Almonds also contain copper and manganese – minerals that help neutralize the toxins found in cells and sustain the constant flow of energy throughout the body. They also contain riboflavin that helps the body produce oxygen-based energy.
2. Fatty fish
Tuna, salmon, and other similar fatty fish are rich in protein, B-complex vitamins, and fatty acids – nutrients that make fatty fish a great option as breakfast food if you want sustained energy for the day.
These nutrients not only build muscle and tissue but also prevent inflammation, a condition commonly associated with fatigue.
Eggs not only make you feel full and satisfied, but they also give you the energy you need to fuel your activities for the day.
You need to know that eggs are rich in choline, an essential Vitamin B nutrient that improves the functioning of the central nervous system and improves metabolism.
Also, eggs are a good source of protein, a macronutrient that is a steady, solid, and sustained source of energy. They contain leucine, an amino acid that controls spikes in insulin and blood sugar, and triggers the breakdown of fat for energy production. They are also a high-quality source of B vitamins, vitamins that help enzymes break down food for energy.
4. Steel-Cut Oats
Steel-cut oats are made from whole grain oats that pass through steel blades that slice the grains into slivers. The process results in oats that retain more protein and fiber to make you feel satisfied and full for a longer period of time.
Steel-cut oats contain complex carbohydrates and fiber that give you long-lasting energy.
They contain beta-glucan, a type of soluble fiber that turns into a thick gel when you add water to it. When this gel enters the digestive system, it stops the glucose from being immediately absorbed into the blood. It also stops the stomach from emptying too fast. It makes you feel full for a longer time.
Steel-cut oats are rich in the minerals manganese and iron, as well as in B vitamins – nutrients that help the body produce long-lasting energy.
Research shows bananas to be a foolproof source of energy.
Bananas are rich in potassium, fiber, carbohydrates, and Vitamin B6, a combination that spikes up your energy levels, and helps you to keep going for the whole day.
It is not surprising why athletes and bodybuilders always carry a couple or more of bananas to increase their stamina and improve their performance.
Many people look at avocados as superfoods.
Avocados provide a good number of health benefits.
They are an excellent source of polyunsaturated and monounsaturated fatty acids (which are referred to as “healthy fats”).
With the help of these fatty acids, the body is able to maintain optimal blood fat levels. It is able to efficiently absorb nutrients. Moreover, it can also store these fatty acids and use them later as energy sources.
Avocados are rich in fiber, which helps you keep your energy levels steady throughout the day.
They are rich in B vitamins, nutrients which support the healthy functioning of cellular mitochondria where the body produces cellular energy.
Foods to Avoid for Breakfast
If you want sustained energy throughout the day, it is important to eat smart and take the right foods for breakfast.
Aside from including energy-boosting products in your first meal for the day, it is also important to avoid certain foods.
The following foods are considered among the worst options as morning fare:
1. Toaster pastries
Toaster pastries are convenient to eat for breakfast. Buy them in packs and just heat them up in the toaster. They are also considered delicious, especially by people who have a sweet tooth.
Toaster pastries, however, are bad for your health. They have no nutritional value at all, or very little, at best. They are crammed with HFCS (high fructose corn syrup) and unhealthy fats.
HFCS brings you a sugar high which is immediately followed by a crash in energy. Including HFCS-rich foods in your diet is likely to result in many health issues, including type 2 diabetes, weight gain, high triglyceride levels, and metabolic syndrome – which are all associated with heart disease.
To make things worse, these pastries also contain great amounts of preservatives, sodium, and artificial colors – which are all bad for the health.
2. Pancakes or waffles
Pancakes and waffles are tasty but do not give you the best start to your day.
Most of the pancakes and waffles are usually made from refined flour. Refined flour has very little nutritional value. The refining process strips the grain of the fiber and nutrients that you need.
Pancakes and waffles also provide little or no protein at all. They are not likely to provide you the energy that you need to last the morning, much less the day. You are likely to get hungry immediately.
3. Sugary Coffee Drinks
Many people take nothing but a caramel macchiato, a vanilla latte, or some other sugary coffee drink for breakfast.
These drinks may offer some amount of milk, which is good for you. However, these drinks are made up primarily of flavor syrups that are loaded with unhealthy calories and sugar.
A sugary coffee drink for breakfast will give you nothing by way of sustained and long-lasting energy. It will just give you a temporary sugar high which is instantly followed by a crash. You are guaranteed to feel absolutely hungry by mid morning.
Breakfast sets the tone for your day. Choose the right foods for breakfast and you will enjoy extra energy for the entire day.
Almonds, fatty fish, eggs, steel-cut oats, bananas, and avocados are energy-boosting products. They have a positive influence on your body. They contain all the nutrients you need to stay productive and energetic for the day.
It is just as important to stay away from foods that do not give you the nutrients necessary for the sustained release of energy. Toaster pastries, pancakes or waffles, and sugary coffee drinks are not good choices for breakfast if you want to start your day right. In fact, they are unhealthy; it will do you well not to eat them at all – or at least, cut down on your intake.