Brain Power: What Does the Ultimate Healthy Breakfast Look Like?
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We’re often told that breakfast is the most important meal of the day – and it’s super important for your brain, as well as your body.
Overnight, you process all of the fats and nutrients you’ve used the day before, so it’s crucial that you give your brain food when you get up in the morning, so that it, and you, can do all the things you need to do after your morning meal. But what does a healthy breakfast for your brain actually look like? Here’s 5 ideas to get you started!
It’s tempting to think of porridge as a winter food, but whole grains are slow release energy, so will keep your brain function high for longer and give you enough energy to keep you going until morning tea or lunch! This recipe is the perfect alternative to the sugary cereal that won’t help your blood pressure or short term memory.
Place oats in a bowl and just cover with coconut milk and a few drops of vanilla extract. Cover bowl with glad wrap or alternative. Leave to soak overnight.
In the morning, slice the banana over the top of the soaked oats, and spoon greek yoghurt on. Drizzle with honey/brown sugar until you get to your preferred sweetness.
If you need to eat your breakfast on the go, but still want something filled with healthy fats, making a few changes to a simple egg sandwich can be perfect. To avoid cognitive decline throughout the day due to low blood sugar levels, you need to make sure your breakfast has high quality protein. Make a standard egg sandwich, but consider these upgrades:
If you don’t like eating breakfast or don’t have time to sit down and eat, a breakfast smoothie is a great alternative with heaps of health benefits. Many smoothies can be altered to suit your nutritional needs – if you need more protein you can add protein powder, or if it’s flu season you can use orange juice as a base to give you heaps of vitamin C. For 6 different smoothie recipes, check out this page.
Smoked Salmon English Muffin
Your morning meal can set you up for the whole day ahead, so you need to make sure you’re getting all the nutrition you need. Having fish in the morning is brain-boosting because it provides you with omega-3 fatty acids that are crucial for developing strong cognitive abilities and will give you a mental edge for the rest of the day and help your brain cells grow big and strong for the future!
Toast the English muffin and layer first with cheese, then the smoked salmon and capers. Sprinkle with pumpkin seeds or chia seeds for texture and extra brain development.
If you can’t eat fish or don’t like it, consider adding an omega-3 vitamin into your diet to help with brain development.
This is basically a fancy way of saying yoghurt and fruit; despite that, it is one of those delicious breakfasts that’s seriously underrated. You can choose whatever fruits you want to ensure you’re getting B vitamins or vitamin E, avoiding oxidative stress or maintaining healthy blood flow. Just choose a fruit that helps with whatever health issue you want to address and layer with sugar-free Greek yoghurt, a whole grain cereal or granola (check the sugar levels on the packet first!) and some chopped nuts in a nice glass. You’ll not only feel like you’re incredibly fancy but you’ll also be eating healthy food that helps cognitive function and keeps you going until your next meal!
Eating foods filled with nutrients for breakfast is crucial to the start of your day. Whether you like rich foods like peanut butter or salmon, or don’t want to eat at all, if you’re going to succeed with verbal learning tests at school, or impress your boss at work, start your day the right way with healthy eating from first thing in the morning to give your brain the boost it needs!
Has all this talk of nutrition and health got you hungry for more? Browse nutrition and dietetics courses today.
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