It is a known fact that breakfast is the most important meal of the day as it provides essential nutrients required for good health.
Having a hearty breakfast further improves your energy levels throughout the day and increases the ability to concentrate.
A healthy breakfast everyday can also help with better weight management, reduced risk of type 2 diabetes and heart disease in the long run.
Despite the benefits of breakfast for your health and wellbeing, many people often skip it, for different reasons. Some of the common reasons being:
- Not having enough time or rushing to work/school/college in the morning.
- An attempt to lose weight
- Bored of repetitive breakfast foods
- Not feeling hungry in the morning
But the good news is that there are multiple food options to maintain energy levels and good health for those who skip breakfast. While skipping breakfast is not recommended, you can aim to make up for the nutritional content you missed at breakfast with your lunch, dinner, and snacks between the meals. Foods like almonds can also be kept handy to munch while you’re on the go, and they will not let your energy levels dip!
Let’s look at some of the healthy food options that can be consumed by those who often skip breakfast.
1. Almonds
Almonds are a great go-to snack for a quick and satisfying meal to give you a boost of energy. According to a research study conducted at University of California Merced on college students, for those who skip breakfast, including a handful of almonds as a morning snack reduced total cholesterol and improved fasting blood sugar levels. Those who snacked on almonds showed signs of better-preserved HDL (good) cholesterol levels and improved measures of the body’s ability to regulate blood sugar. Therefore, consuming a handful of almonds on a regular basis will give you the power to take on the day. You can even keep a handful of almonds in your bag so you will always have your perfect portion of nutrients whenever you might feel hungry.
2. Eggs
Starting your day with boiled eggs or choosing any form of an egg as a snack is a good way to get lasting energy. The protein and healthy fats in the whole egg may help to keep blood sugar levels stable. This is a good way to avoid afternoon slumps and sugar cravings, which tend to come after carbohydrate dense foods are eaten. Eggs can be eaten any time of the day. Although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients, and may help in preventing various diseases including, heart.
3. Roasted chickpeas
Chickpeas are rich in fiber, folate (vitamin B9), manganese, and other minerals. According to several research studies, eating chickpeas may improve cholesterol levels and reduce blood sugar levels. They can be featured in a variety of dishes that include both snacks and mains. Roasted chickpeas mixed with some mild spices can be a perfect and healthy option to munch on whenever you decide to skip breakfast. The protein and fiber content of chickpeas take a long time to pass through the digestive system which might further help you stay full for a long time.
In a nutshell
What you eat and when you eat can impact your energy levels throughout the day. Therefore, if you are someone who skips breakfast, always try to include nutritious snacks like almonds, fresh fruits, and yoghurt, to help you through that mid-morning hunger. After all, the best way to get the most energy from your food is to make sure you’re giving yourself the best food possible.
