The days are shorter during the winter months, often leading to a dip in energy. But what if we told you your diet could help keep you energized all day long? Here are some top tips for keeping your strength up from dawn to dusk.
More protein at breakfast
Sugary cereal, store-bought muffin bars, a giant coffee served with . . . nothing at all: breakfast is often the most overlooked meal of the day! And yet, after an overnight fast, the body is in need of a balanced meal rich in protein to help kickstart the day.
The role protein plays
In addition to helping you feel full, protein plays a vital role in the proper functioning of your body, impacting your muscles, bones, skin, and brain. It also helps strengthen your immune system. By consuming protein at breakfast, the body benefits from a sufficient supply of nutrients to start the day off on the right foot.
Animal or plant-based protein: variety is key!
Most everyone is familiar with animal protein, such as meat, eggs, and dairy products, but plant-based protein is also a great source to add to your menu! However, seeing as plant-based protein doesn’t generally contain all the essential amino acids, we recommend varying the kind you consume in a day. Integrate legumes, seeds, nuts, and other vegetarian alternatives, such as tofu and tempeh, for a diverse and delicious menu.
Ideas for a breakfast of champions!
- Replace your regular yogurt with Greek yogurt: Regular plain yogurt contains an average of 7 g of protein per 100 g, while plain Greek yogurt contains 18 g of protein per 100 g. It’s a no-brainer!
- Sprinkle your oatmeal or yogurt with nuts and seeds: For an extra dose of protein, healthy fats, and some crunch!
- Add chia seeds to your muffins or smoothies: They’re rich not only in protein, but also in fibre and omega-3 and 6.
- Top your breakfast burrito or toast with legumes: Whether your burrito or toast contains eggs or not, add some flavour by topping it with chickpeas seasoned with cumin, smoked paprika, and turmeric, or with a black bean puree.
- Add some nut butter to your smoothie: Instead of using honey or maple syrup, add some flavour to your smoothie with a spoonful of nut butter. And there are loads of flavours to choose from . . . think almond butter, peanut butter, tahini, etc.!
Fibre-rich snacks
If your stomach starts to rumble between meals, opt for a healthy snack that’s rich in fibre. Not only will it curb your hunger, but it’ll also provide a stable, long-lasting dose of energy. Fibre is notably found in cereals and whole grains, legumes, pectin-rich fruits, and vegetables. For maximum benefit, have fun varying them in your snacks, and create tasty duos with fruits or vegetables!
Fibre-rich snack ideas
- Energy balls: These energy balls are rich in fibre thanks to the fruit, cereal, nuts, and seeds that go into making them.
- Homemade granola bars: Much like energy balls, homemade granola bars are high in fibre.
- Roasted chickpeas: Baked in the oven and seasoned to your liking, roasted chickpeas make for a yummy snack that’s high in both fibre and protein. Enjoy them with a slice of your favourite cheese!
- Air-popped popcorn: Prepared this way, you get to benefit from all the fibre popcorn has to offer, without the added fat present in microwave popcorn.
Pssst! Forgo the coffee and instead pair your snack with a green or black tea. You’ll feel energized and revitalized!
A raw dose of vitamins
When consumed raw, fruits and vegetables offer their maximum dose of antioxidants and minerals. And no cooking means you save time in the kitchen!
Tips for incorporating them into your meals
- Fruit salad for breakfast
- Crudités at snack time
- Side salad or main course salad
- Vegetable carpaccio
- Spring rolls
By making smarter choices when it comes to your breakfast and snacks, you’ll have the energy you need to power through your day. And you’ll feel less inclined to fuel up on caffeine!
