Breakfast is the most important meal of the day, and whether you are getting ready for work or enjoying a weekend morning, it is critical to take time to eat it.
“Starting your day with a nutritious breakfast kick-starts your metabolism and provides fuel for your body and brain,” according to Lena Beal, M.S., RD, LD, a therapeutic dietitian at Piedmont’s Fuqua Heart Center.
This means that by skipping your breakfast “you miss out on important nutrients that you won’t make up for later in the day,” says Beal. “And these vitamins, minerals and fiber are important for a well-balanced diet.”
What does a balanced breakfast mean? Well, a balance breakfast should include a serving of fruits or veggies, a serving of low-fat dairy for calcium, a serving of protein-rich food, and one to two servings of whole-grains for fiber. For instance, eat a cup of cereals, a cup of fruits, and half cup of low-fat milk.
Interestingly, studies show that oatmeal is one of the healthiest foods you can choose to eat for breakfast. It is packed with fiber and other nutrients, needed to maintain optimal health.
According to Hrefna Palsdottir, MS:
“The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains.
Oats are an excellent source of important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.”
By combining it with regular exercise and healthier diet choices, you will boost your energy levels, lose weight, and boost overall health.
Nut Butter and Banana Overnight Oats
- ½ a cup of almond milk
- ½ cup of rolled oats
- 2 tablespoons of nut butter of choice
- ½ a ripe banana
- 1 tablespoon of unsalted nuts of choice
Pour the milk and nut butter in a jar. Add the rolled oats and sliced banana. Stir well, close the jar, and store in a fridge. In the morning, add a little bit of milk, sprinkle with nuts, and enjoy!
Blueberry Walnuts Overnight Oats
- ½ cup of rolled oats
- ½ a cup of coconut milk
- ½ cup of frozen blueberries
- 1 tablespoon of maple syrup
- 1 teaspoon of chia seeds
- 1 tablespoon of crushed walnuts
Mix all the ingredients in a jar, stir well, place the lid, and refrigerate. In the morning, add some coconut milk and enjoy.
Raspberry, Almond, and Coconut Overnight Oats
- ½ a cup of rolled oats
- ½ a cup of unsweetened coconut milk
- ½ a cup of raspberries
- 1/8 teaspoon of almond extract
- ½ a tablespoon of sliced almonds
- 1/8 teaspoon of ground cinnamon
- 1 teaspoon of shredded coconut
- 1 teaspoon of raw honey
Again, mix all the ingredients in a pint-size glass mason jar, stir well, and close with a lid. Refrigerate. Use when needed.