Breakfast is the most important meal of the day, but it seems that with our busy lifestyles, breakfast has quickly slipped down our priority list. It seems that breakfast has been reduced to a sugary muffin and coffee to go, losing all nutritional value.

Our body begins to demand an energy supply as soon as we wake up, whether we have eaten or not. Our brain cannot store energy on its own and constantly requires a supply of glucose. Not eating, especially in the morning, can hinder mental alertness and put pressure on both the body and the brain.

Here are some tips for eating a healthy breakfast that will set you up for a day full of energy and mental alertness:

1) Avoid refined carbohydrates

These include white breads, bagels, or pastries. Normally refined carbohydrates have a high GI (glycemic index). This means that glucose is quickly released into the bloodstream, giving a very short-lived energy boost. Low-GI carbohydrates, such as whole-grain cereals and breads, release energy slowly, allowing you to have a steady supply of energy until your next meal.

2) Include protein

These can be leftover meats from dinner, eggs, bananas, or milk. Protein helps keep you full longer.

3) Fruits and Vegetables

Most fruits and vegetables do not contain cholesterol and have a low GI. You’ll also get a healthy dose of important vitamins, minerals, and fiber.

5) Be creative

If you’re getting bored of cereal, try another cereal or something different all together. You could try making exotic fruit smoothies or fancy omelettes.

6) When you’re on the go

Not having time should not be an excuse to skip breakfast. Try prepared liquid breakfasts. A quick trip to your supermarket should be enough to show you the varieties available. Cafes often serve healthy food with fresh ingredients. Try grabbing a sandwich on the way to school or work.

7) Just eat something

Even if you’re in a hurry, have a drink, anything. A little juice, a glass of milk, a piece of toast. Anything that provides your body with a source of energy.

Always keep in mind that your body has been deprived of nutrients for at least 8 hours while you sleep. Eating a healthy breakfast will restore depleted nutrients. It will also give you the boost you need to start your day off on the right foot.