Start the Day With an Energy-packed Breakfast
Breakfast is the meal that sets you up for the day and gets you going both physically and mentally. It represents around a quarter of our daily energy intake.
A balanced breakfast consists of the following:
- Cereal products (bread, cereals, biscuits, etc) for maximum energy;
- Dairy products (milk, yogurt, white cheese, etc) for maximum calcium;
- Fresh fruit for maximum vitamins;
- A drink to start the day properly hydrated.
Fruit, the Perfect Tonic
Fruit is vital to your health because it is full of what are known as micronutrients: vitamins, minerals, fibers and antioxidants, which all help protect the body.
You often hear it said that vitamins provide energy. What they don't provide, though, are calories. The reality is that vitamins don't provide energy as such, but they have a role to play in putting a spring in our step. What makes them essential is that they help the body assimilate everything we eat. Vitamins are vital substances that the body cannot make itself. Food is the solitary source of vitamins.
Make the most of seasonal fruits. There are a wide variety of delicious and colorful fruit to choose from in summer. Try to eat at least two or three of them every day.
Drinking water is the simplest and quickest way to boost your energy levels. Dehydration can drain the body of energy, cause mood swings and prevent you from functioning properly.
Citrus fruit is packed with vitamin C. Vitamin C is a powerful antioxidant that provides a massive boost to the immune system and helps guard against microbial attack.
Pollen is a fantastic source of vitamin B. It's also very effective against tiredness.
Nuts are an excellent source of Omega-3 fatty acids, which help slow down the production of cortisol (the stress hormone) by increasing serotonin levels (the feelgood hormone). Nuts are also rich in vitamins E and B and minerals such as potassium, magnesium, calcium and iron.
Dark chocolate is a source of magnesium, which combats fatigue, stress and anxiety. Eating chocolate releases endorphins, famously happy hormones. It's also comforting and satisfying. Unfortunately, you need to eat chocolate with moderation because it contains a lot of fat. A square of dark chocolate is a very pleasant way to round off a meal, however.
Starchy foods are rich in complex carbohydrates. Carbs are essential nutrients that supply the body with energy all day long. Some people think starchy foods are fattening, which is not the case. They are packed with carbs, which our muscles and brain cannot live without. Carbs are the main fuel for the body. They are only stored as fat when eaten to excess.