Fuel Your Morning with Whole Grain Foods
Sometimes it feels impossible to get out of bed, and those extra 5 minutes of sleep in the morning after a long night or stressful hectic routine feel like absolute heaven. So to kick start your day, you need to fuel up your body and mind with a healthy breakfast, and here come whole grains to the rescue.
Whole grain foods are packed with nutrients such as fiber, vitamins, minerals, and other nutrients that help you dominate the day by providing you with energy. It also helps to maintain blood pressure, cholesterol levels, and weight.
A naturally gluten-free food packed with vitamins and fiber will make you feel fuller for a longer time. Pairing it with some fruits, seeds, or nuts will make it even more delicious. It can take up to 5 minutes for instant oats to cook, and you can throw fruits or berries in it OR you can prepare it at night by adding it (1/2 cup) in a jar with 1/2 cup of whole milk or any milk of your choice, along with chopped fruits, yogurt, flax or chia seeds, and nuts. Mix it well, refrigerate it overnight, and enjoy the pudding-textured oats for breakfast in the morning.
By lowering cholesterol and reducing blood sugar, barley also acts as an appetite regulator. Simply follow the ratio of one cup of barley to three cups of water, let it boil over high heat, and once it starts boiling, reduce heat to a simmer, cover, and cook until it's tender, chewy, and doubled in size.
You can enjoy it as a savory breakfast by topping it up with a hard-boiled egg, avocado, mushrooms, or yogurt; or you can prepare it the same as oatmeal by adding fruit, brown sugar, and nuts.
The fun thing about barley is that you can refrigerate it for about a week. To reheat, take out the desired amount, add milk or water to thin it out just a bit, and prepare it according to your choice.
Whole wheat bread
A toast of non-refined whole wheat bread would be a great option for breakfast. It depends on personal preferences. You can have it savory, sweet, or buttery. Top it up with a boiled or fried egg, cheese, sour cream, dijon mustard, and mayonnaise, or you can add peanut butter or any nut butter, maple syrup, honey, or make French toast.
Whole Grain Cereals
Choose ready-to-eat cereals made up of whole-grain flour, oats, or corn without any preservatives, added sugar, or artificial flavors. To increase its nutritional value, you can add nuts and fruits to it.
Whole grain wheat flour
Either for pancakes or making a chapati or tortilla, whole wheat flour is best to keep you fuller until lunchtime and is easier to make. You can enjoy the pancakes with honey, berries, bananas, or nuts. And chapati would go great with butter or a fried egg.
Eating healthy is not always easy but it does not mean that it's impossible. Starting your day with whole grain food packed with health benefits will help you stay physically active and boost the brainpower to stay more productive and focused on your work. It is a great way to start your journey toward a healthy diet.
Reviewed by Certified Dietitian