Breakfast is the most important meal of the day, and there are good reasons for it. I look forward to starting my day eating something fresh and exciting. It sets the tone for the rest of the day. However, I was never someone who enjoyed the same breakfast on consecutive days.
Good Old PB&J Sandwiches to Oatmeal
My knack for switching up meals started while I was still in elementary school. My mom would pack a ready-to-eat peanut butter and jelly sandwich for lunch every day. I loved them until I grew out on them. I did not touch another PB&J sandwich for years.
Now that I am engaged in professional life, oatmeal is my go-to breakfast every day. I play around with the toppings, so I never grow tired of it. They are convenient to prepare and keeps up my energy levels throughout the day. Sometimes I like my cold overnight oatmeal. Otherwise, I make a fresh, hot bowl with some nut butter for added protein and fat in the microwave.
Walking the Healthy Line
Now you have an idea about how I enjoy a sumptuous breakfast daily. However, my meal would be incomplete without fruits in it. I always include fresh fruits in my diet, be it strawberries, blueberries, or banana slices. Everyone should have some fruits with their staples for breakfast each day and for good reasons.
Fresh fruits are the best natural sources of energy and nutrients. They are convenient to pack, and you can have one on the go.
Why Should Fruits Be A Critical Part Of Your Breakfast?
Your daily dose of vitamins and minerals
Substantial evidence and research points are towards the fact that fruits have a significant impact on our bodies. They contain a healthy dose of all the essential vitamins, minerals, and disease-fighting phytochemicals.
The list includes vitamins A, C, and E, along with zinc, iron, potassium, etc. Phytochemicals are generally associated with colors, as green, yellow, or orange develop a specific combination. You build your immunity and reduce the risk of heart disease, type II diabetes, stroke, specific cancers, and high blood pressure. Fruits in your daily breakfast add some quality carbs, minerals, and vitamins to your diet.
I also want to remove a popular myth. Like many people, I believed out-of-season fruits you pick up from the grocery store’s frozen section lack nutrient content. Now, I enjoyed the purchase, as they were cheaper and enjoyed my favorite fruits. However, at the epitome of freshness, Harvard Health says frozen fruits can have a higher quality and vitamin content than those at the produce aisle.
You will satisfy your appetite.
Fruits bring vitamins, minerals, and roughage (or fiber) to your diet. Hence, if you are famished during the day, you can fall back on a healthy snack like fruits. Dieticians recommend fruits in the daily diet as they fill, owing to the high water and fiber content.
Now, you know I like my proteins and fats in my daily breakfast meals. Adding some fruits to the mix gives me the perfect balance between all macronutrients (carbs, protein, and fat). A well-balanced breakfast keeps you energetic throughout the day. It all comes from the fiber, carbs, and water content that fruits bring to the table.
You can also better manage your body weight as you consume nutrient-rich fruits that satisfy your appetite and cut down on calories.
You improve your brain function.
The Salk Institute for Biological Studies drew some interesting inferences from mice. They observed that the flavonoid fisetin found in strawberries improved memory and promoted and protected developed neurons’ survival. Hence, fruits can activate your mind, helping in learning, retention, and information processing.
Fisetin also clears the signaling pathways in our neural network, ultimately benefiting memory function. If you include two servings of strawberries to your diet each week, you develop long-term memory. Hence, a few berries in your breakfast meal gives you better overall productivity.
Spreading the Word about Fruits
It is not always easy to get everyone in your family on board with fruits in their breakfast. Here are some points that may make the process slightly easier –
- Keep the fruits accessible for everyone, like storing snack-sized fruits in a basket or the fridge.
- Fresh fruits look appealing on the table.
- Explore with recipes and try to introduce fruits into everyone’s favorite ones
- Use the color and texture of fruits to your advantage by adding them to your regular menu.
- Serve fruits in new and exciting ways, like a mixed salad or a snack pack.
I would recommend against fruit juices as they defeat the best part about fruits. You lose the fiber and add a lot of sugar. It does not work well for your health, even if you use fresh fruits. I suggest sticking to lots of water and having fruits raw and naturally.
Making the most of Fruits
I remember my tryst with processed sugar cereals in high school. Every morning, it was my breakfast. However, soon I realized I lacked the energy to get through classes as I got tired within hours. Oatmeal with nut butter and fruits became my solution to all the struggles. Now I feel energetic during the day, and it has greatly benefitted my productivity.
Food is fuel for the body, which makes breakfast the first source of energy for the day. If you feel like yourself, you tend to be happier and more active throughout the day. A clear mind and a healthy body is the key to success. Breakfast helps you with just that.
Make sure you serve yourself a healthy breakfast to start afresh and successful day. Remember to balance the carbs, proteins, and fats. You take in fiber and nutrients, which maintains your body and boost memory function as well. Just a small addition of fruits can go a long way in setting you for a long and healthy life.
