If you want to be healthy and lean, having a breakfast is a must. Breakfast skippers tend to weigh more and consume too many sugary drinks and unhealthy snacks. Research has shown that those who skip breakfast tend to eat 45% fewer vegetables and 30% less fruit. They miss out on several key nutrients such as Vitamin D, Vitamin A, and Vitamin B.
Studies show that eating breakfast increases the level of dopamine in your brain, which increases the feelings of reward and dramatically declines the cravings for sweet foods.
Your whole grain toast breakfast is healthy only when the toppings are healthy too. Try switching a few ingredients around and you will see that not only is the taste more fun, but the health value of the breakfast, too, goes up. Here are a few healthy toast toppers:
Avocado with a tang: Give cheese on toast a miss and instead use sliced or mashed avocado to top toast. This quick snack is rich in unsaturated, rather than saturated, fats. Add salt, black pepper and a squeeze of lime juice. Try a sprinkle of seeds or chilli flakes for an extra kick.
Berries and low-fat Greek yoghurt: For a healthier twist on the traditional cream tea, try topping warm scones with strawberries, blackberries or blueberries and a dollop of low-fat Greek yoghurt. It’s great on toast, too!
Cucumber-hummus toast: This creamy, crunchy hummus toast is also very healthy. Spread 2 tablespoons hummus on a piece of toasted bread. Add a few slices of cucumber and sprinkle some coarse sea salt.
Peanut butter-banana, a quick fix: If you need a quick boost of energy, pair your favourite peanut butter with chopped banana for an easy and delicious potassium-rich breakfast.
Greek yogurt and figs toast: Fresh figs are high in fiber and vitamins, and the combo of figs, Greek yogurt, and whole grains will help keep you full for hours.
Green apple and tahini toast: Spread tahini over bread; top with green apple slices. Drizzle with honey. Sprinkle with cinnamon.