Intelligent meal planning lies at the core of health as well as wellness. One of the biggest mistakes made by many adults is to skip breakfast or quickly pick up a calorie laden snack en route to work. Breakfast is a major meal of the day, and it is considered the most important according to many nutritionists because this is when you need to plan on including a nutritious as well as energizing meal that gives you an optimum balance of carbohydrates, proteins, and essential minerals to keep you going the whole day.
You might think that since you have only slept the previous night and that you may not require anything heavy by way of breakfast; however, you might be surprised to know that your energy reserves are at their lowest in the morning and may even be depleted by over 70%. This is why your breakfast must necessarily be your most energizing and healthy meal.
Here are some essential foods that make for energizing meals that can add a little variety to your breakfast everyday.
Ideally, energizing meals for breakfast must include an adequate amount of whole grain bread or cereals to provide the much needed fiber as well as carbohydrates. As far as possible, opt for whole grain breads made using rye or whole wheat or multigrain breads. If you like cereals, you could opt for oatmeal, to which you can add an appropriate quantity of dried fruits and nuts.
You could opt for skimmed milk or, if you prefer to take the vegan route, milk sourced from soy or nut also happens to be a good option.
Peanut butter, which is made using fresh peanuts and preferably without any sweeteners or additives, is a also good source of protein.
Another source of rich protein is unsweetened Greek yoghurt, which has a probiotic effect while also giving you a much needed dose of protein. You could also think of including an omelet or a boiled egg with your toast. Cottage cheese, which is made from low fat milk, is another good protein choice.
As far as possible, avoid highly processed foods that might give you a seeming boost of energy due to their sweetness such as doughnuts. Opt instead for complex carbohydrates as these take longer to digest and offer you sustained bursts of energy for a longer time.
Smoothies made using combinations of fruits, some leafy greens, nuts and milk could also pack a really strong power punch. You can be really creative with your smoothie combinations so that while opting for an energizing meal that is full of micronutrients, you also do not compromise on taste.
Opt for natural sugar substitutes such as honey if you have a sweet tooth. These are some ideas for viable and energizing meals.
