Throughout the years, many health experts have stressed the importance of eating energy foods for breakfast. In the 1960’s, the nutritionist Adelle Davis even claimed that we should “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” – a phrase that remains popular today.[1]
The Importance of Having Energy Foods Breakfast
These days, many people choose to skip breakfast. Whether it is for health reasons, intermittent fasting, laziness, or a tight schedule, more people are starting to skip breakfast – in fact, a survey conducted in 2018 by the University of Waterloo (Canada) showed that 48.5% of adolescent students skip breakfast at least once a week, and 39% percent reported eating breakfast less than three times a week.[2]
While some people can benefit from skipping breakfast, others may experience lower energy levels and an increased risk of developing diabetes or metabolic problems in the long run.[3]
In a review article from 2018, this change in breakfast eating habits was associated with the younger generation’s preference for convenience. This also explains why cereal and orange juice sales have declined in recent years – millennials would rather spend extra dollars on fast food just to avoid washing dishes or preparing food, as both tasks are perceived as time-consuming.[1]
Unfortunately, this preference for convenient ready-to-eat fast food will also cost you your health. Breakfast meals from fast foods are filled with trans fats and with little nutritional content, essentially making them “empty calories”. In the long run, this will lead to unwanted weight loss and cardiovascular problems.
If you truly want to lead a healthier lifestyle, it’s time to invest your time and money on cooking your own nutritious breakfast. By doing so, you’ll be able to control the calories and the nutrients that goes into your body. It may take a while to get used to but accomplishing something as small as making your own breakfast is a great self-esteem booster at the start of the day.
With a nutritious breakfast, you’ll find yourself having a better mood, focus, and energy levels throughout the day. This small change will improve your productivity, mental health, and best of all, your physical health.
If you’re convinced to make this lifestyle change, here are some essential breakfast foods that you should include in your diet.
9 Healthy and Energizing Foods for Breakfast
- Eggs
As common as they are, eggs are a popular energy food for breakfast around the world for a reason. Eggs are cheap, easy to cook, and there are plenty of ways to make them. It’s also a rich protein source that will fill you up faster compared to other foods – this makes eggs a perfect dish when you’re trying to lose weight.
In one study, obese and overweight subjects who started eating eggs for breakfast were found to have higher satiety levels and consumed significantly less protein and fat during lunch. Therefore, eggs are a great starting dish for those who are aiming for sustain caloric deficits. [4]
Eggs are also a rich source of nutrients that are essential to brain health: folate, choline, vitamin B6 and B12. These vitamins will help boost your memory, alertness, and mood, which will help you perform at your peak mental state.[4]
Although some people might say that eggs contain high cholesterol, it actually has a positive effect on your heart health, as it modifies “bad” cholesterol (LDL) into something healthier, while increasing your levels of “good” cholesterol (HDL). As long as you consume eggs in moderate amounts, you have nothing to worry about.[6]
- Whole wheat bread
Carbohydrates often get a bad rep for being associated with weight gain. But contrary to what fad diets may lead you to believe, you actually need these carbohydrates as a source of fuel for your body. Grains are one major source of these carbohydrates (that you should have at least one in your plate for every meal).
Instead of going for the usual white bread, whole grain carbohydrates are the healthier option. This is because refined grains, such as those in regular white grains, are stripped off of essential nutrients during its production process (hence the name “refined”), leaving only the endosperm. This makes them less filling and contain less nutrients per serving.
On the other hand, whole grains retain the entire grain kernel – the bran, germ, and endosperm. This gives them a higher fiber content, minerals, antioxidants, vitamins, proteins, and other plant compounds that are naturally found in these grains.
Because whole grains are complex carbohydrates that require more time to break down, they’re able to provide a stable source of energy that will last longer than from refined carbohydrates. The extra fiber in whole grain is also highly beneficial to your gut health, plus you’ll only need to eat less to feel satiated for a long time. This will prevent you from binge eating later in the day.[7]
- Greek Yogurt
If you love dairy products, Greek yogurt will make a great addition to your breakfast. It’s thick, creamy, and compatible with your favorite fresh fruits. But make sure you’re getting the unsweetened variant so you can cut down on your sugar intake.
It’s also filled with proteins and fats that will make you feel full faster than other types of dairy (twice more than regular yogurt). It’s the reason why Greek yogurt is so thick!
Studies have shown that dairy products such as Greek yogurt can increase hormones that make you feel satiated. This was proven to have positive effects on the eating habits of overweight and obese subjects. [8]
Certain variants of Greek yogurt contain probiotics, the “good” bacteria which promotes better gut health. A healthy gut is also linked to better energy levels, improved mental health, immunity, and metabolism.[9]
- Fruits
For those who have an insatiably sweet tooth, fruits are a healthier option over pastries for breakfast.
Although they’re commonly eaten as a snack, fruits are actually very filling, and they’re packed with the best vitamins and minerals you could get from nature. These extra vitamins that you can get out of fruit will help you stay energized and focused throughout the day. Fruits are also low in calories, which is why weight loss gurus often recommend fruits as a major component of a diet.[10]
Fruits are also rich in dietary fibers, which will greatly benefit your digestive system. Multiple studies have already proved that gut health can impact your brain function and overall performance – its effects aren’t just contained within the digestive system.
As a breakfast, you can pair fruits with Greek yogurt, cheese, and eggs for a well-rounded breakfast. You can also enjoy them as a smoothie combined with leafy greens and nutritious powders!
- Oatmeal
Another common breakfast food, oatmeal is actually one of the best sources of fiber at the start of the day.
Oatmeal is packed with vitamins and minerals – specifically, B-vitamins, magnesium, iron, and calcium. Its high fiber content has been linked to the improvement of cholesterol levels, which effectively lowers the risk of developing heart diseases.[11]
Oatmeal has also shown to promote the hormones that increase satiety. Therefore, you’ll only need smaller servings of oatmeal to make you feel satisfied – perfect for those who seek to reduce their caloric intake.[12]
And because oatmeal is a whole grain, this means that it is able to provide you with longer lasting energy compared to other carbohydrates.
Another great thing about oatmeal is its versatility. It goes well with fruits, nuts, milk, and eggs – all of which are equally great breakfast food.
- Green Tea
For your daily dose of caffeine, green tea is a popular antioxidant that provides a wide range of benefits.
Green tea is a great starting beverage to your day for its benefits to the brain. Although green tea is a caffeine (although slightly weaker than coffee), it contains the amino acid l-theanine, which increases the inhibitory receptors GABA (gamma-aminobutyric acid). This will give a relaxing effect to your brain, which can potentially improve concentration and decrease anxiety. Compared to coffee, this will give you more of a relaxed buzz rather than a spike in energy.[13]
The green tea’s powerful antioxidants are also well-known for increasing immunity and preventing various diseases, such as cancer. It is also proven to have neuroprotective effects that will help preserve peak memory and brain function as you get older.[14]
- Nuts
Although nuts are commonly eaten as a quick snack, these nutrient-dense superfoods can be a great addition to your breakfast, too!
Nuts may be small, but they’re one of the most filling foods out there. They contain a high amount of protein, fat, and fiber that will keep you full for a longer time.
Nuts also contain the antioxidant resveratrol, which was proven to have neuroprotective effects. This also makes them a great brainfood, which will come in handy when you’re looking for a boost in productivity.[15] In fact, one study showed that long-term intake of nuts was able to improve the cognitive function of older women.[16]
- Chia Seeds
Chia seeds have become a popular food among health enthusiasts for its versatility and that it is packed with nutrients for such a small seed.
Firstly, chia seeds are dense in dietary fiber. Just one ounce of chia seed contains 11 grams of fiber per serving – compare that with broccoli, which only has 0.7 grams per ounce. And that is considering that broccoli has one of the highest fiber content among leafy greens!
You’ll also see that chia seeds are often added in smoothies or fruit juices. This is because the fiber in chia seeds are able to absorb water, and thus making you feel fuller by making way for more food as it decreases your intestine’s water content. [17]
Chia seeds are also rich in antioxidants, which will protect your body from the damaging effects of stress and free radicals on our cells.[18]
Aside from adding them to smoothies or juices, chia seeds can also be enjoyed as a topping for foods like salads, oatmeal, or yogurt bowls. You can turn them into chia pudding, too!
- Sweet Potatoes
If regular potatoes are your favorite carbohydrates, perhaps you should consider switching to its tastier and more nutritious cousin – the sweet potato. Sweet potatoes are rich in dietary fiber, which benefits your gut health and provides your body with longer lasting energy.
Sweet potatoes are also rich in antioxidants, which protects your body from various diseases. One of these antioxidants is anthocyanin, a compound that was found to be capable of improving learning and memory in mice. Although the effects on humans have not yet been studied, antioxidants in general are known to have brain boosting capabilities.[19]
Sweet potatoes are also renowned for its benefits to our eye health. Sweet potatoes are rich in beta-carotene, the antioxidant that is responsible for its vibrant colors. Upon consumption, this beta-carotene is processed into Vitamin A, a nutrient that is used by the body in synthesizing light-detecting receptors inside the eyes.[20]
Conclusion
It might take a long time to get used to but planning and preparing your own nutritious breakfast will pay off in the long term.
By allocating a certain amount of time in the morning to accomplish tasks such preparing breakfast or making your bed, you’ll feel a sense of accomplishment that will give your self-esteem a boost.
To top it all off, you’ll be supplying your body with top quality nutrients that will help you perform at your peak as you go about in your day. Say goodbye to greasy takeout breakfast sandwiches – your body will thank you for starting the day with an organic breakfast!
References
[1] Spence, C. (2017). Breakfast: The most important meal of the day? International Journal of Gastronomy and Food Science, 8, 1–6. doi:10.1016/j.ijgfs.2017.01.003
[2] University of Waterloo. (2018, March 14). Large numbers of students skipping breakfast. ScienceDaily. Retrieved August 14, 2020 from www.sciencedaily.com/releases/2018/03/180314092256.htm
[3] Wennberg, M., Gustafsson, P. E., Wennberg, P., & Hammarström, A. (2014). Poor breakfast habits in adolescence predict the metabolic syndrome in adulthood. Public Health Nutrition, 18(01), 122–129. doi:10.1017/s1368980013003509
[4] Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510–515. https://doi.org/10.1080/07315724.2005.10719497
[5]Jennings, K. (2017, May 9) 11 Best Foods to Boost Your Brain and Memory. Healthline. Retrieved from https://www.healthline.com/nutrition/11-brain-foods
[6] Fernandez M. L. (2006). Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current opinion in clinical nutrition and metabolic care, 9(1), 8–12. https://doi.org/10.1097/01.mco.0000171152.51034.bf
[7] Harvard Health Publishing. (2015, July). Carbohydrates — Good or Bad for You? Retrieved from https://www.health.harvard.edu/diet-and-weight-loss/carbohydrates–good-or-bad-for-you
[8] Leidy, H. J., Armstrong, C. L., Tang, M., Mattes, R. D., & Campbell, W. W. (2010). The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring, Md.), 18(9), 1725–1732. https://doi.org/10.1038/oby.2010.45t
[9] Harvard Health Publishing. (n.d.) The gut-brain connection. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
[10] Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European journal of clinical nutrition, 49(9), 675–690.
[11] Ho, H. V., Sievenpiper, J. L., Zurbau, A., Blanco Mejia, S., Jovanovski, E., Au-Yeung, F., Jenkins, A. L., & Vuksan, V. (2016). The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. The British journal of nutrition, 116(8), 1369–1382. https://doi.org/10.1017/S000711451600341X
[12] Rebello, C. J., Johnson, W. D., Martin, C. K., Xie, W., O’Shea, M., Kurilich, A., Bordenave, N., Andler, S., van Klinken, B. J., Chu, Y. F., & Greenway, F. L. (2013). Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 32(4), 272–279. https://doi.org/10.1080/07315724.2013.816614
[13] Kelly, S. P., Gomez-Ramirez, M., Montesi, J. L., & Foxe, J. J. (2008). L-Theanine and Caffeine in Combination Affect Human Cognition as Evidenced by Oscillatory alpha-Band Activity and Attention Task Performance. The Journal of Nutrition, 138(8), 1572S–1577S. doi:10.1093/jn/138.8.1572s
[14] Weinreb, O., Mandel, S., Amit, T., & Youdim, M. B. (2004). Neurological mechanisms of green tea polyphenols in Alzheimer’s and Parkinson’s diseases. The Journal of nutritional biochemistry, 15(9), 506–516. https://doi.org/10.1016/j.jnutbio.2004.05.002
[15] Andrade, S., Ramalho, M. J., Pereira, M. do C., & Loureiro, J. A. (2018). Resveratrol Brain Delivery for Neurological Disorders Prevention and Treatment. Frontiers in Pharmacology, 9. doi:10.3389/fphar.2018.01261
[16] O’Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Long-term intake of nuts in relation to cognitive function in older women. The Journal of Nutrition, Health & Aging, 18(5), 496–502. doi:10.1007/s12603-014-0014-6
[17] Alfredo, V.-O., Gabriel, R.-R., Luis, C.-G., & David, B.-A. (2009). Physicochemical properties of a fibrous fraction from chia (Salvia hispanica L.). LWT – Food Science and Technology, 42(1), 168–173. doi:10.1016/j.lwt.2008.05.012
[18] Rahman K. (2007). Studies on free radicals, antioxidants, and co-factors. Clinical interventions in aging, 2(2), 219–236.
[19] Cho, J., Kang, J. S., Long, P. H., Jing, J., Back, Y., & Chung, K. S. (2003). Antioxidant and memory enhancing effects of purple sweet potato anthocyanin and cordyceps mushroom extract. Archives of pharmacal research, 26(10), 821–825. https://doi.org/10.1007/BF02980027
[20] Dawson M. I. (2000). The importance of vitamin A in nutrition. Current pharmaceutical design, 6(3), 311–325. https://doi.org/10.2174/1381612003401190
