The old wives' tale that "Breakfast is the most important meal of the day" may be true, but having one has not always been a common habit. The Romans ate only one meal per day, and breakfast was considered a privilege, not a traditional meal, in Medieval times. Breakfasts for the elderly or sick often included bread and ale or leftovers. People began regularly eating a morning meal during the Industrial Revolution for energy for the long workday.
We now now that starting the day with a hardy breakfast helps ensure a productive day. Benefits of a healthy breakfast include weight and blood sugar control. Breakfast helps stabilize glucose levels, which helps stimulate brain activity, which in turn may lead to better focus, increased reasoning ability, and faster information processing. Energy and metabolism are both increased by a health-based breakfast and the influx of vitamins and minerals promotes feelings of overall wellness.
Researchers agree that complex carbohydrates, protein, healthy fats, and fiber are all excellent breakfast choices. Both protein and fat increase feelings of fullness and may stop unhealthy snacking for the rest of the day. Whole grains and fruits and vegetables provide fiber, vitamins, and minerals.
Following are suggestions on foods that meet healthy breakfast goals, including Scottsdale restaurants you should find tasty and helpful
Start with whole grains
Foods falling into the whole grain category include hot or cold whole-grain cereals, some baked products, and pancakes or waffles. Oatmeal is a healthy whole-grain choice because it contains a fiber called beta-glucan that leads to feelings of fulness. Oatmeal may help lower cholesterol and is rich in antioxidants, omega-3 fatty acids, and other minerals and vitamins that boost immune systems.
Many healthful choices are available in various baked goods. One caution is to limit sugar that will cause an energy crash and perhaps to overeating later. Whole-grain breads are an excellent choice because they contain Vitamin B, which helps the human body convert food to energy.
Many breakfast restaurants in Scottsdale provide whole-grain products. For example, U.S. Egg offers protein pancakes with whole wheat flour, granola, crushed almonds, cinnamon, and fresh blueberries. Sweet potato or pumpkin pancakes are available at Snooze. Diners rave about the Quinoa Oatmeal at D'lish Kitchen and Coffee House.
Add Lean Protein
Lean protein such as eggs, lean meat, legumes, and nuts are a great breakfast choice. Eggs contain several vitamins, are inexpensive and nutrient-dense. One egg has about 8 grams of protein. Protein takes longer to digest and keeps a person feeling fuller longer. Some people avoid eggs because of cholesterol fears. But recent research shows that moderate egg intake is not harmful.
Nuts and seeds are an excellent source of protein, especially for people who do not eat animal products. Nut butter like peanut, almond, or cashew butter, are excellent alternatives. Seeds can add zinc, magnesium, iron, and calcium to a person's diet.
Fortunately for residents and visitors, there is an enormous variety of egg-based offerings in Scottsdale. From the calamari and breakfast omelet to other meals at Daily Dose Old Time Bar and Grill (photo to the right) to the the Veggie Scramble at Eggstasy, there are egg offerings for every taste.
Dairy Can be Tasty and Good for You
Low-fat dairy like milk, plain or low sugar yogurt, low-fat cheese, and cottage cheese is an excellent breakfast choice. Unsweetened Greek yogurt is loaded with bacterial cultures that provide probiotic benefits. Many dairy products contain Vitamin D, calcium, magnesium, and potassium that promote optimum bodily functions.
One of the most popular ways to ingest dairy is through a smoothie. Several smoothie options are available in Scottsdale like the Turmeric Sunrise or Pink Flamingo at Nekter Juice Bar, or the Flu Shot Smoothie at Kaleidoscope Juice.
Fruits and Vegetables are a Breakfast must
Fruits and vegetables, including juice drinks without added sugar, start the day right. Bananas are easy to take on the go and contain folate and vitamin B6. The soluble fiber helps lower cholesterol by moving it through the GI tract. Berries contain antioxidants that help protect cells. Just one cup of blueberries can provide 50% of Vitamin C needed for a day. Citrus and stone fruits contain potassium that helps with blood pressure. Avocados contain heart-healthy fats and dietary fiber. Besides providing multiple vitamins and minerals, vegetables add fiber and keep a person full longer. Vegetables like sweet potatoes provide beta-carotene and are loaded with vitamins.
Scottsdale has an abundance of fresh fruit and vegetables available from Scottsdale Farmer's Markets to specialty markets like Whole Foods, Trader Joe's, and Sprouts Market.
Eating a vigorous breakfast has many benefits and may help with making smart food choices throughout the day. Starting the day with a hardy dose of vitamins and minerals needed for overall wellness is an excellent idea. Because of the wide variety of food choices available, a healthful breakfast is a simple way to ensure good overall health and wellness.
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