What you eat in the morning can set your mood and your productivity levels for your entire day. Eating breakfast improves concentration and memory throughout the day. Studies show that children and adolescents who eat a healthy breakfast are more proficient at problem-solving and tend to have better eye-hand coordination. So why should it end in elementary school? Breakfast provides those same benefits to adults on their way to work, but the perks go further than a boost in brain power.
Nutritionist Kimi Sokhi says “Our brains need fuel to work. When you eat, you give your body and brain the fuel they need to operate.” The importance of eating breakfast goes beyond eating just anything. What you eat matters just as much as when you eat it. Consider some facts you might not know about that critical first meal.
The best “productivity” breakfast foods are proteins and complex carbs. When you eat whole wheat toast, fruits, oatmeal or eggs, your energy levels increase and you feel ready to start the day and this completely eliminates the sluggish feeling or get hungry again until well in the afternoon, which enables you to concentrate more on work.
With that being said, here are 3 nutritious and delicious breakfast ideas that will set you up for an energized and productive day.
TOMATO AND CUCUMBER TOASTED SANDWICH
A healthy veggie based sandwich is always a delicious and nutritious breakfast option that is affordable and easy to make. High energy brown bread is a good source of fibre – a diet higher in fibre reduces the risk of bowel cancer and helps digestion . Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. Cucumbers have a mild, refreshing taste and a high water content. They can help relieve dehydration and improve bone and cardiovascular health.
PEANUT BUTTER AND BANANA TOAST
This is a fun one for the kids. Kids love exciting breakfasts and will tend to eat them if they are appealing to look at. Have some fun making healthy and creative sandwiches that the kids will totally gobble up. Peanut butter has potassium as well as protein which lower the risk of high blood pressure, stroke and heart disease. High in Fibre, it also contains fibre for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants. Bananas are rich in potassium and fiber. They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.
MASHED AVOCADO AND EGG ON BREAD
A very simple breakfast option is a mashed avocado and egg sandwich. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Eggs are a very good source of inexpensive, high-quality protein.
Breakfast is arguably the most important meal of the day. Whether your goal is increased productivity or simply to be healthy, it is imperative that you make eating breakfast a regular habit. The benefits are numerous, ranging from lower rates of diabetes to increased satiety, productivity and weight loss.