Everyone has heard that breakfast is the most important meal of the day, but what makes it any different from other meals? If you’re in a hurry, breakfast is usually the first thing you skip, but eating breakfast consistently every morning will benefit both your weight and energy levels.

When you wake up, your blood sugar is usually low, forcing your muscles and brain to work at sub-optimal levels when you skip breakfast. The only way to give your body the energy it needs to start the day is to eat a big, healthy breakfast. Since you provide the body with the energy it needs from the start, it will not crave sugary and high calorie snacks later in the day.

Here are three healthy breakfast ideas to jump start your day.

Smoothies

If you are short on time in the mornings, a smoothie is the perfect way to get the nutrients your body needs while allowing you to easily eat on the run. In order to keep your blood sugar stable, your smoothie should have fat, protein, and carbs.

Any fruits that you like are healthy sources of carbohydrates, but fruits that are in season will taste the best. Berries, cherries, melon, citrus, and peaches are all in season during the summer months, and any of them would blend well in a smoothie. For protein, add yogurt, protein powder, or nut butters, and for healthy fat, add avocado, whole milk, or coconut oil.

A peach smoothie with vanilla yogurt for protein and fat is a delicious way to start the morning. Peaches provide the body with vitamins A and C, and fiber, which contribute to better skin, better eye health, and improved heart health.

Yogurt gives the body much-needed calcium, vitamins B-2 and B-12, potassium, and magnesium, which keep bones strong and moods high. It also contains probiotics that maintain healthy digestion and combat digestive issues such as gas, bloating, and constipation. Smoothies are quick and easy, and they provide essential nutrients for a high energy day.

Eggs

Eggs are a quick, easy, and nutritious breakfast any way that you prepare them. They include 6 grams of protein and 5 grams of healthy fat, which makes them satisfying and energizing. They include vitamins A, B2, B12, D, and E, folate, phosphorus, and selenium — all the nutrients needed for sustaining your energy.

Cholesterol is high in these, but they only raise the “good” cholesterol, HDL. Eggs include all of the essential amino acids, which makes them a complete protein and eliminates the need for supplements. Eggs are great alone or in a scramble. Pair them with sweet potatoes for your carbohydrate source, and fry them all together with some olive oil or coconut oil to stay satisfied all morning long.

Chia Seeds

Chia seeds are a tiny superfood that are extremely easy to digest when prepared correctly. They are high in fiber, Omega-3 fatty acids, protein, calcium and phosphorus. They are one of nature’s richest antioxidants, which can prevent premature skin aging, and they work wonders for faulty digestion.

The high fiber content of chia seeds fills the stomach more quickly, preventing over-eating later in the day. They can reverse inflammation, regulate cholesterol and lower blood pressure, making them extremely beneficial to for your heart health. When left overnight in your choice of milk, they thicken like a pudding, and you can mix in cocoa powder, nut butters, honey, or even fruit preserves for a sweet and filling breakfast.

Breakfast is the perfect way to jump start your day and with these three ideas, you can create your own perfect morning meal that will benefit your health, energy, and weight in the process.

Sources:

http://www.webmd.com/food-recipes/most-important-meal#1

http://www.medicalnewstoday.com/articles/274620.php?page=2

http://www.webmd.com/food-recipes/features/benefits-yogurt#1

https://authoritynutrition.com/10-proven-health-benefits-of-eggs/

http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html