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On the JJ Barnes Blog, I check out advice from the experts at Bulk for what food to include in your healthy breakfast, and why it will help improve your life!

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I’m not very good at breakfast. When left to my own devices, I generally start the day with coffee, then have some more coffee, followed by a coffee. While my human life partner of choice, Jonathan, is wonderful at making me something healthy and delicious to eat first thing in the morning, when I’m meant to be looking after myself I… well… don’t.

As I get older, the more I think about what I should be doing and eating to increase my chances at living a long and healthy life. Because I am pretty good at figuring out my lunchtime and evening meals, I eat a lot of salad and fresh vegetables and love to cook healthy food from scratch, I figured breakfast is where I should turn my attention.

To help me figure out what foods I should include in a healthy breakfast, the experts at Bulk sent over their research into what foods are best and why.

Five Things To Include In Your Healthy Breakfast

After a good night’s sleep, breakfast is often considered the most important meal of the day because it provides your body with energy and nutrients. Breakfast is when you break your overnight fast and feed your body enough food to last until your next meal, as the name suggests. 

Sports nutrition specialists at Bulk.com have explored what food you ought to eat in the first part of the day. These foods can help you get through the day, satisfy cravings and snacking, and give your body the nutrients it needs.   


Oats are a breakfast staple due to their slow energy release and ability to satisfy. They are loaded with nutrients, minerals and dissolvable fiber, which is particularly perfect for those with diabetes as they can assist with bringing down glucose and cholesterol levels.

They are the ideal all-rounder since they are gluten-free and can be eaten sweet or savoury. 

Additionally, you can prepare them in advance, giving you extra time in the morning. Overnight oats are famous as they require no cooking and can be made as long as five days ahead of time.

Oats can benefit from the natural sweetness of fresh or dried fruit as well as other nutrients like antioxidants. You can also add nuts and seeds, which add texture, fiber, and Omega-3 fatty acids.

Nuts, Nut Butters, and Seeds

There have been a lot of studies on the health benefits of nuts, some of which have focused on how they can improve heart and brain health. 

Nuts have numerous nourishing advantages, including cancer prevention agents, potassium, magnesium, and heart-solid monounsaturated fats. They also have a lot of fiber, especially the hazelnuts and almonds. Nut butters are a delicious way to add protein to your breakfast, and go perfectly with oats. 

Some nuts are great for bulking because they are high in calories. 

Seeds are one more incredible sources of protein and healthy fats; however, seeds, like nuts, are also high in calories. Sunflower seeds, chia seeds, and flaxseeds are excellent sources of Omega-3 in smoothies and porridge. 


Fish might be strange for breakfast; however, it is the standard in many cultures and contributes to a well balanced diet.

 The EPA and DHA fatty acids found in fish help lower the risk of heart disease. Additionally, they supply antioxidants and your daily dose of vitamin D. 

Fish that has been grilled, like salmon, is a great breakfast option.

Protein Shakes

The most obvious advantage of having a protein shake for breakfast is how easy it is to make and eat. It also gives you a great start to your day, keeps you full and helps you eat enough protein.

The nutritional value of your breakfast items will increase when protein powder is added. For instance, adding a scoop of protein powder to batters for muffins or pancakes can increase protein intake without adding any additional ingredients. 


Due to its versatility and numerous health benefits, yogurt is an excellent way to start your day. It goes well with fruit, granola, oats, and even smoothies.

Because yogurt is also a good source of protein, it keeps you full longer. Protein is fundamental in the event that you want to either maintain or lose weight. A full breakfast can keep you from snacking throughout the day.  

Yogurt is also important for your digestive health because it contains live probiotic cultures that help your microbiome and gut health. This can assist with moderating stomach related messes and forestall clogging.  

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Breakfast Is Important

A spokesperson for Bulk.com added that it is essential not to skip breakfast for those looking to keep a healthy diet and maintain or lose weight. A meal high in protein at the beginning of the day can help you feel fuller longer, prevent snacking, and lower your risk of type 2 diabetes. 

It’s understandable that the morning, before the school run or work can be stressful, so cereal and toast are always a good option. Nonetheless, most breakfast dishes can be arranged the night before, saving time. It’s possible that your breakfast routine is repetitive, and making a change can take some time and effort. 

There are numerous health benefits to including more nutrient-dense foods, and it can help you get through the morning slump that is frequently brought on by eating a lot of processed or sugary foods.


I do accept I need to take my own health into account more when it comes to breakfast. I’m vegetarian so I won’t be adding any fish to my breakfast meals, but I love a yogurt and oats are an easy and cheap addition I could incorporate into my diet quite easily.

What about you?

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