Every day you keep hearing how breakfast is the most important meal of the day. Well, the thing is, this advice won’t stop unless more people start eating breakfast more often. After all, it is not easy to start with this morning meal unless you have time, and most people don’t.
That is why 13% of females and 18% of males between the age of 35 and 54 skip breakfast. A study from 2011 by the market research company NPD group published these findings. Furthermore, various other studies prove people should never skip breakfast.
According to a study from Harvard University, which lasted for 16 years, skipping breakfast can increase the risk of coronary heart disease of almost 27,000 men. In addition, these men had an increased chance of hypertension, diabetes, and high cholesterol.
As the study claims, men who skipped breakfast had a 27% higher chance of developing CHD compared to the other men who eat breakfast on a regular basis. Moreover, these men would get hungrier at night and would crave for a late-night snack.
1. Breakfast Helps Lose Weight
Due to the massive cravings for a late-night snack, people who skip breakfast gain more weight. Therefore, eating breakfast can balance your metabolism and help it feel full. According to a study from Harvard University, 17,000 men participated to confirm this theory.
In addition, the men who consumed breakfast cereal, both whole-grain or refined grain, had a less weight than those who skipped breakfast. As a result, if you eat smaller portions 5 to 6 times per day, you can increase your metabolism and keep the extra weight off.
So, feel free to eat healthy cereal for breakfast so that you won’t overeat and keep your weight balanced.
2. Eat Cereal to Improve Mental Health
According to a study issued in the Journal of Physiology and Behavior, the volunteers who ate cereal as breakfast were happier, calmer and concentrated during academic testing.
Therefore, scientists believe consuming foods full of nutrients like oatmeal, fresh fruits, eggs, and whole grain cereal, can be highly beneficial for the body and overall mental well-being. As a result, you should consider eating cereal in the morning.
3. Memory Booster
A healthy breakfast can be an excellent memory booster. According to a study published in the Journal of Adolescent Health, researchers decided that eating breakfast can improve your memory. In this study, 319 individuals participated from the age of 13 to 20.
By consuming breakfast each day, they had improved immediate recall in short-term memory. Plus, another study stated that eating oatmeal for breakfast can improve spatial abilities and short-term memory in small children.
4. Improves Cognitive Function
Eating breakfast can boost focus and concentration. According to a study issued in the Journal of Indian Pediatrics in 2008, the scientists were able to conclude that children who ate breakfast had better memory, attention, concentration, and achievements.
To get these benefits, children consumed oatmeal, eggs, yogurt, fruit, and other healthy foods that can manage the blood sugar levels and improve the cognitive function.
Healthy Breakfast Ideas
Here are some healthy breakfast meals you can try to make very fast.
Savory Oatmeal with Fried Egg and Cheddar
This is what you will need to make this tasty and healthy meal. To prepare it, you will only need 10 minutes.
- 1 large egg
- 2 tablespoons of chopped onions
- 3/4 cups of water
- 1/4 cup of dry steel cut oats (quick for cooking)
- 1 teaspoon of coconut oil
- 1/4 cup of thinly sliced red peppers
- 2 or more tablespoons of shredded white cheddar cheese (add more to taste)
- salt and pepper to taste
- (optional topping) chopped walnuts
Bring the water to a boil and add the oatmeal. Now, reduce the heat and let it cook for 3 minutes. After all the liquid is gone, turn the heat off and add the cheese. Make sure you stir everything well. Next, add the salt and pepper.
Note: You can also prepare this meal in the microwave. To do so, place the oats in the microwave and let it cook on medium power with a one-minute interval for a duration of 3 minutes. If you want to cook them more, feel free to do so.
When the oatmeal is prepared, add the cheese, salt, and pepper.
Now, it is time for the rest of the ingredients. Get a non-stick pan and add the coconut oil and veggies and cook them over medium heat for 2 to 3 minutes. When they start to get soft, your veggies are ready. Now just pour them over the oats.
Lastly, add the fried egg and some walnuts. Your meal is now ready. Enjoy.
Quinoa Fruit Salad with Honey and Lime
This is what you will need to prepare this meal
- a cup of blueberries
- a cup of blackberries
- 1 diced mango
- 1 ad a half a cup of sliced strawberries
- a cup of uncooked quinoa
Honey Lime Glaze
- 2 tablespoons of lime juice
- 1/4 cup of honey
- a tablespoon of chopped basil
Wash the quinoa well and let it cool at room temperature. Next, add the all the fruits to the bowl. After that combine the lime juice and honey and pour them over the salad. Lastly, add the basil as a garnish.
Banana, Chia Seed, and Sun Butter Toast
To prepare this easiest meal you will need the following:
- a tablespoon of Sunbutter
- half a sliced banana
- half a teaspoon of chia seeds
- a slice of whole wheat bread
All you have to do is spread the Sunbutter over the bread and add the banana slices. Lastly, top it off with some chia seeds. Enjoy!
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