A Tried and Tested Healthy Breakfast Idea
How to Feel Good About Yourself at the Start of the Day
Feel Good About Yourself
It's a new day and an opportunity to start your new healthy eating plan. Put the thought of all those unhealthy breakfasts behind you and start afresh. Health is so vital to all ages. Children can learn healthy eating habits, adults can maintain this good discipline and avoid heart disease and obesity and retired adults who perhaps have a more leisurely lifestyle can focus on healthy diets. Breakfast is the ideal meal to start a healthy diet.
Planning is important and it will save you not only time but stop you reverting to your old unhealthy breakfast ideas. So when you next visit the supermarket have your breakfast ideas list with you. It should include all kinds of fresh fruit, like apples, small oranges such as seedless satsumas, bananas and berry fruit such as blueberries, raspberries, blackberries and strawberries. As you experiment you'll discover what kinds of fruit combinations you prefer.
Health Advantages of Fruits
Blueberries are particularly good for helping to prevent the main bacteria that causes urinary tract infections such as cystitis. Like many fruits they are a good source of Vitamin C.
Oranges are the best-known source for Vitamin C.
The skin of apples is an excellent source of fibre that may help prevent constipation. It may also reduce blood cholesterol levels of 'bad' LDL type cholesterol.
Bananas are often eaten by tennis players during important matches to help aid stamina in prolonged exercise. They are the ultimate convenience fruit and may also help sleep and improve mood.
The different kinds of fruits you can combine in your healthy breakfast are endless. The above fruits are just a sample. But you could include grapes, melon, pears, pineapple, kiwi fruit, peaches, apricots and plums when they are in season and, therefore, better value.
Benefits of Nuts
Walnuts contain linoleic acid that can reduce cholesterol levels. They may also help to reduce blood pressure levels. Omega -3 fatty acids, as in walnuts, are used to help reduce the severity of rheumatoid arthritis and itchy skin conditions. Five walnuts per day supply your total linoleic acid. Avoid eating any walnuts that taste bitter as this means that oxidation has started and may be harmful.
Almonds can also lower cholesterol levels and may reduce the risk of heart disease. They are rich in Vitamin E and are a useful source of calcium to help strengthen bones.
Linseed comes from the blue flowering flax plant.Linseed is gaining in popularity as a health food. It is a key source of omega-3 fatty acids that can benefit heart health and the body's defence systems.
Buy linseed seeds in packs from your local Health Foods Store and grind them yourself. Grind a quantity at the same time and store in a sealed container. You will need only a tablespoon to sprinkle on your breakfast bowl of fresh fruit and nuts.
Raisins and Sultanas
Raisins and Sultanas provide a high level of potassium and iron. Add a few to your breakfast bowl to make your eating more enjoyable.
Cacao nibs or dark chocolate are a good source of flavonoids and can help your cardio-vascular system. Be frugal in the amount of nibs or grated dark chocolate that you add to your dish as this is a healthy breakfast. If you buy 300gm of cacao nibs from you Health Foods Store you will be paying about £8. Alternatively, you can buy cheaper dark chocolate from your supermarket and grate it. As with the linseed, grate a whole bar of chocolate at once and put in a sealed container, ready for use the next day. Make sure you use only dark chocolate.
Use low-fat soya yoghurt
If you are wanting to add even more variety to your breakfast bowl then a tablespoon of your favourite healthy cereal will enhance your breakfast. Try to select one of the healthy breakfast cereals that includes a few dried fruits or nuts.
How to Prepare Your Breakfast
If you have already grated your linseed and chocolate and stored in sealed containers, then preparing your healthy breakfast should be straight-forward.
- Wash small amounts of your chosen berry fruits
- Chop a small apple
- Peel your satsuma or small orange
- Chop a small banana into pieces.
- Add a dessertspoon of ground linseed
- Add a level dessertspoon of grated chocolate
- Add some chopped walnuts and/or almonds
- Add a few raisins and/or sultanas
- Add a tablespoon of your favourite healthy cereal [optional]
- Add, finally, one or two tablespoons of low-fat soya yoghurt
- Stir all ingredients gently in the breakfast bowl to blend in the yoghurt.
Make your preferred hot drink of tea or coffee and enjoy your healthy breakfast.Credit: fotopedia.com