Healthy eating is important. Right now, it seems like a trend – Instagram bloggers tout the benefit of their colourful smoothie bowls and green smoothies. And there is something to this. But for many, healthy eating still seems unachievable.
A Healthy Breakfast
You’re it again and again: breakfast is the most important meal of the day. But why? Well, first and foremost, it sets the tone for the rest of your day. It kicks starts your metabolism in the morning, which makes it easier for your body to stay active and burn fat throughout the rest of the day.
Skipping breakfast in the morning might make you feel more tired for the rest of the day. This is because your body needs to up its sugar again after you’ve slept. Also, a Journal of Nutrition study conducted in 2011 showed that people who eat breakfast in the morning report less hunger throughout the day.
So we’ve talked about how important breakfast is, but not all breakfasts are built equal. As tempting as it is to grab a pop tart in the morning on your way out the door, it’s probably not the best thing to do.
You should aim for a breakfast that is packed with whole grains, protein, and fibre. It’s important that you lay a solid foundation for the rest of your day. Here are some options:
- Whole-Grain Banana Muffins: these yummy breakfast muffins are packed with a lot of healthy whole grains and omega -3. Best of all, they can be made ahead of time and packed away so you can grab one on your way out in the morning. Easy and quick!
- Overnight Oats: the great thing about overnight oats is you can add whatever you to them. Overnight oats are a fantastic source of fibre and will help keep you regular and comfortable. They’re also filling and can be customized to your liking. Add some seeds and nuts to them or some berries and honey and enjoy a filling breakfast. Make them overnight and then put them into mason jars to eat on your way out or at your desk. Whatever you do, you can’t go wrong with this breakfast meal.
- Yogurt and granola: this classic combo is great for the morning. Granola has both protein and fibre and yogurt is filled with probiotics which are great for your gut health. Add some blueberries and you have a great, balanced breakfast.
- Eggs and whole-grain toast: while simple, this breakfast has a ton of protein and most have omega 3 in them as well.
Lunch is the meal that maintains your energy for the rest of the day. It gives you a boost during your midday slump. Again, you want your lunch to have plenty of protein and good fats.
Here are some things you can incorporate into your lunch meal:
- Avocado and eggs: eggs aren’t just for the morning. Make avocado and egg on toast with some sriracha and feta and enjoy a lovely midday meal that is filled with good fats and protein.
- Grilled chicken wraps: a common lunch staple and an easy one to prepare at home or grab for takeout. Grilled chicken is a great source of protein and the veggies that come in the wraps don’t hurt either.
- Salmons with beans (or any other veggie): salmon is a great protein because it packs a lot of omega-3 in it as well. You can pop ‘em in the oven the night before with some salt, pepper, and lemon on a bed of green beans and put it in a tupperware for the next day. You can also pair it with rice or roasted lemon potatoes for a bit of a carb kick.
I think you see where I’m going with this. It’s not about calories, but the quality of food you’re eating. Try as hard as you can to stay away from processed foods with ingredients that you can’t pronounce. Stick to wholesome ingredients and spend an extra ten minutes every night prepping for the next day. This way, you won’t be rushed and have to pick up something that has lots of sugar or sodium and little else.
It Takes Practice
Living a healthy lifestyle is all about creating a routine. Start walking instead of taking the bus or driving if you can. Opt for less processed foods and more protein and seafood. Try to incorporate seeds and nuts (if you’re not allergic) to your daily meals.
It doesn’t mean you can’t treat yourself: let yourself give into craving every once in a while. But as the saying goes, moderation is key.
Being healthy is not a one and done kind of deal: it’s a process that takes time and patience. But, it will pay off! A healthy body leads to a healthy mind and hopefully, tons of energy to spend doing everything you love to do.