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Your morning ritual, no matter how minimal, is a key part of your day since it determines how you spend the first few hours of your day. Not everyone starts their morning the same way; you may be a workout nut, a slow riser or someone who reserves their mornings for family time. But the one thing you need is a good fix of nutrients during the first hours of the day to get you going.
Building a balanced morning plate that includes a combination of nutrient-rich foods can set a positive tone for the day ahead. Even if you’re not a breakfast person, it’s best to consume at least one or two superfoods or protein-rich foods before you start your day, be it a cup of matcha tea, a bowl of fruit or even a few slices of apples. If you’re still not sure about what to add to your morning routine, these are some of the best options
Oats
Oats can give you a hearty start in the morning. They are a powerhouse of nutrients and they are rich in fibre, which aids digestion and helps keep you full throughout the morning. Oats also provide complex carbohydrates for sustained energy release. So not only does it keep you full but also keeps you functional for quite long. Consider preparing a warm bowl of oatmeal topped with fresh fruits, nuts, and a drizzle of honey. This hearty breakfast option not only tastes delicious but also provides a good dose of essential nutrients.
Eggs
Eggs are a breakfast classic for good reason. They are a fantastic source of high-quality protein, essential for muscle repair and maintenance. Additionally, eggs contain choline, a nutrient important for brain health. Whether you prefer them scrambled, poached, or in an omelette, incorporating eggs into your morning routine can make your meals more filling.
Greek Yoghurt
It’s best to include at least one probiotic in your morning routine, Greek yoghurt is not only delicious but also a nutritional powerhouse. It is packed with protein, calcium, and probiotics and the latter can contribute to a healthy gut microbiome, which supports digestion and immune function. Add a scoop of granola, a handful of berries, and a sprinkle of nuts to your Greek yoghurt for a well-rounded breakfast that nourishes your body from the inside out
Berries
Blueberries, strawberries, and raspberries are bursting with antioxidants. These compounds help protect your cells from oxidative stress and inflammation. Berries are also low in calories and high in vitamins, making them an excellent choice for a morning fruit bowl or smoothie. The phytochemicals in them contribute to their health-promoting properties. You can opt for a frozen mixed bag of berries or even try crushed berries to top your cereal bowl or smoothies.
Nuts and Seeds
Nuts and seeds are healthy fats and they also offer a dose of fibre and essential nutrients. Almonds, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids, which are beneficial for heart health and cognitive function. Not to mention omega-3 fatty acids can also give you better hair. Sprinkle a handful of nuts and seeds over your yoghurt, cereal or oatmeal. You can also make your own bag of assorted nuts and seeds and add some fun elements like chocolate chips, malted nuts or small nougats to make it more appealing
Avocado
Avocado is a versatile fruit, rich in monounsaturated fats, which are heart-healthy fats that contribute to satiety. Avocado also provides vitamins like B6, C, and E, along with folate and potassium. It’s one of the most versatile fruits since it can be mashed, blended and cut easily and it’s also very spreadable since it’s creamy once. Spread mashed avocado on whole-grain toast, incorporate it into a smoothie or enjoy it over eggs.
Whole Grain Bread
Choosing whole-grain bread over refined options ensures a steady release of energy throughout the morning. Whole grains are a good source of complex carbohydrates and fibre, promoting digestive health and preventing blood sugar spikes. Top your whole grain toast with nut butter, sliced banana, or a poached egg for a balanced and nutritious breakfast that keeps you fueled until your next meal.
Green Tea
Consider swapping your regular cup of coffee for green tea to kickstart your morning with a dose of antioxidants. Green tea contains catechins, which have been associated with various health benefits, including improved heart health and metabolism. The moderate caffeine content in green tea provides a gentle energy boost without the jitters or caffeine rush often associated with coffee. For better and more functional workday mornings, it’s best to start your day with green tea.
