Breakfast is one of the most important meals of the day. Breakfast skippers are more prone to develop weight gain and chronic diseases.
But even if you choose to have breakfast, the typical American breakfast options tend to be unhealthy.
According to many surveys, American families typically have cereals, toasts, pastries, or bagels on a busy morning. Unfortunately, white bread and cereals are high in sugar and refined grains, which have a low nutritional value — but a high caloric value. In simple terms, our preferred breakfasts bring a ton of calories with little goodness. Needless to say, it’s not the best way to start your day. So, if you are looking for kitchen hacks that make breakfast healthier without needing too much time, this article is for you!
Homemade granola and overnight oats
Store-bought granola can be high in sugar and fat. But, making your own at home allows you to pick healthy and flavorsome ingredients that will deliver all the goodness you need! You can store your granola in a clear container in the pantry. Add a little Greek yogurt and a pinch of cinnamon spice, and you’ve got a protein-rich and nutritious first meal of the day. If you prepare different flavors, the containers will let you see at a glance which is which. It’s a quick and easy way to keep the kitchen organized and ensure everything you need for breakfast is at an arm’s reach.
Similarly, if you keep chia seeds and oats in containers, you can use them to make overnight oats that will be ready to eat for breakfast.
Overnight oats and granola bowls can require milk. You can use nut milk or animal milk. If you wish to sweeten it, a little maple syrup, honey, or sweet cinnamon can do the trick healthily.
The indispensable health rack
Every kitchen needs a shelf for supplements and multivitamins for teens and adults. While vitamins and supplements do not replace a healthy diet, they are crucial for preventing vitamin deficiencies. Did you know that food preparation can reduce the amount of nutrients in your food? Vitamin C, especially, is heat-sensitive and water-soluble, making it very difficult to regulate its absorption. That’s precisely where vitamin supplements can make a huge difference!
A fruit bowl
Fruit juices or fresh fruits?
If you prefer shop-bought juices because they are convenient, you may be consuming an unnecessary amount of sugar for little nutritional value. Instead, it may be a good idea to ban juices from your fridge and replace them with a bowl of fresh fruits.
Easy fruits to eat for breakfast include:
- Clementines, tangerines, satsumas
- Grapefruits, passion fruits, and kiwis — cut in two and eat with a spoon
- Prunes and peaches
Some fruits may require additional preparation, such as pineapples, melons, watermelons, mangos, papayas, etc. These can be prepared ahead and kept in airtight containers in the fridge rather than in a fruit bowl.
Is your kitchen equipped to help you start the day seamlessly with a healthy and quick breakfast? From homemade cereal substitutes to fresh fruits, these simple swaps can boost your health!
Remember, a healthy breakfast should comprise 30g of protein to keep you full and support your health. Cooked breakfasts are more likely to meet this requirement, but they can be time-demanding. For a quick and protein-rich breakfast, using nut milk, granola nuts, and yogurt can be a fantastic replacement for the egg and bacon option!