By Tope Ogunbiyi
At Avon HMO, our culture is all about living healthier, fuller lives and empowering others around us to do the same. Keeping to the spirit of World Diabetes Day (November 14th) which we marked with our “Healthy Living Starts with Breakfast” tip, we felt that for this month’s HH people it would be interesting to share some healthy breakfast tips that can help us all start the day right even with our busy schedules.
To start off, what should a healthy breakfast consist of?
A variety of foods that contain complex carbohydrates, protein and fibre. Complex carbohydrates and fibre can be found in whole cereals, grains or in fruits, while protein can come from eggs or beans.
So, here are a few breakfast options:
1. Whole-grain bread, cereal, or oatmeal: Breakfast is the easiest time to get heart healthy fibre from whole grain, cereal and oats. Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and also improve digestive health.
2. Fruits: Banana, watermelon, strawberries, apples or pineapples – take your pick. However, you should try to mix and match your fruit choices to benefit from a variety of different nutrients. Bananas, for example, are an excellent source of vitamin A. They also provide a good dose of fibre and potassium, while watermelons are high in antioxidants.
3. Eggs: One egg carries around 70 calories and packs 6 grams of protein. Before you get rid of the yolk, remember that this is where most of the nutrients are found. The yolk is a good source of lutein, a vitamin also found in spinach and carrot that helps prevent eye disease.
4. Smoothies: A smoothie is a perfect on-the-go meal. You can always add a base of yoghurt for protein and fresh or frozen fruit, like grapes to sweeten it. If eating vegetables is not one of your habits, blending vegetables like spinach into your smoothies is an easy way to incorporate greens into your diet.
And finally, here are two delicious & healthy smoothie recipes to try:
a. Banana and Coconut Smoothie (400 calories):
Ingredients:
Coconut
Banana
Skimmed Milk
Honey
Cinnamon
Directions
a. Cut the banana and coconut into small pieces
b. Place the small pieces of banana, coconut, skimmed milk in a blender
c. Blend until a bit smooth, and then add honey and cinnamon (as you like). (http://smoothieexpress.com.ng/menu/)
b. Spinach, Grape, and Coconut Smoothie (232 Calories):
Ingredients:
1cup seedless green grapes
1cup packed baby spinach
1/2cup ice
1/4cup coconut milk
Directions
a. Place the grapes, spinach, ice, and coconut milk in a blender.
b. Blend until smooth and frothy.
Enjoy!
