What healthy breakfast ideas are available for busy students? Eating breakfast is a good way to start your day as a student. While you may think of skipping breakfast, consider its health benefits as it can affect your productivity for the day especially if you are not a fan of eating first at midday. Meanwhile, studies suggest breakfast is the most important meal of the day as it helps to improve concentration, alertness, brain power, memory, and mood.
What are the Nutritional needs for a Healthy Breakfast?
Students in different Nigerian institutions would love to incorporate essential nutrients in their food preparation but due to time constraints may live more on junk food for the time being on campus.
What is a healthy breakfast?
If students can grasp snacks to eat with sweetened beverages, is it not healthy?
While it is easy for students to eat on the go, it is important to consider the nutrients you take in as food. Eating a healthy breakfast typically is eating nutritious foods that provide essential nutrients, provide energy, and promote overall well-being. The fact is you can enjoy a quick healthy breakfast before hitting the road or settling for the day’s program.
What makes a nutritious meal? It is the combination of whole grains, proteins, fruits and vegetables, healthy fats, and quality water intake that makes up a healthy meal.
9 Healthy Breakfast Ideas for Students
Meals are very important to provide sustained energy and support overall well-being. Here are some quick and healthy breakfast ideas that can save you the day as you stay bright before the next meal.
1. Yam and Egg
Yam and egg is a quick and healthy breakfast that keeps you energized throughout the time you have to be at school. To save time and increase nutrients, it is best you have the yam boiled with the egg sautéd with tomatoes, onions, and veggies. This combination provides a good source of energy, high-quality protein, dietary fiber, essential vitamins, and minerals.
2. Tea and Bread
Popular tea and bread are quick and healthy breakfast ideas. An average Nigerian student can easily prepare tea for breakfast. It is now up to you to choose your preference with the bread and tea. Whole grain bread is more nutritious than white bread and you can take beverage tea or tea bags depending on your dietary needs. The good thing about this meal is you can accompany your bread with margarine, tomato sauce, boiled or fried eggs, heated sardines, bacon, and others.
3. White or Jollof Pasta
Pasta is a good source of carbohydrates, protein, and dietary fiber. Preparing pasta makes a quick meal especially if you want to make it the jollof pasta style. However, you can prepare it white without added ingredients to enjoy with fish or meat stew, or egg/vegetable sauce.
4. Garnished Noodles with Eggs
Noodles are typically made from wheat flour, rice flour, or other grains and come in various sizes. Nigerian students enjoy eating noodles as it is a fast and easy meal to prepare. However, to get the best from this meal, garnish with carrots, green peas, ugu (Pumpkin), or eggs as you can afford to prepare.
5. Oatmeal with Fruit
Students who enjoy cereals like oatmeal can prepare a bowl of oatmeal using quick-cooking oats, milk, or water, and a touch of sweeteners like honey or refined sugar. Top it with fresh fruits like bananas, berries, or sliced apples for a nutritious breakfast.
6. Rice and Vegetable Stew
Rice may be the best staple food in Nigeria and offers quick and healthy breakfast ideas for students. Having rice in the hostel means a lot for many students as you can easily fix a rice meal any time of the day. For, breakfast, you can stir-fry a mix of colorful vegetables such as carrots, bell peppers, cabbage or spinach, pumpkin, and green beans. Add some protein like beef, fish, or chicken. Serve the stir-fry over cooked rice for a well-rounded meal.
7. Fruit Smoothies
Smoothies are a healthy way to enjoy varieties of fruits in season. As a student, you can take one as a meal for breakfast. Yes! It is actually filling, rich, and a great way to start the day. You can blend together a combination of fresh fruits like bananas, mangoes, pineapples, or berries with yogurt or milk for a refreshing and nutrient-packed drink. Add groundnuts for extra texture and nutrition.
8. Vegetable Salad
Toss together a mix of lettuce, tomatoes, cucumbers, onions, boiled eggs, and any other preferred vegetables. Add some protein like grilled chicken or tuna, and dress it with light olive oil and lemon juice.
There are several types of porridge to get a healthy breakfast. You can choose amongst plantain, yam, potatoes, and cocoa yam to prepare a pot of hot peppered porridge with a variety of vegetables such as spinach or pumpkin leaves. Season it with spices and add some protein like smoked fish or dried fish. You will love it as porridge is a delicious and nutritious option.
Eating quality breakfast meals is very possible even with a tight or busy schedule. The major hurdle for students I think is about planning and the availability of these food sources. A student who is serious about eating healthily can always find a way to achieve it. If you consider it a privilege to prepare your meals yourself, try these 9 quick and healthy breakfast ideas listed here and share with us in the comment box which one will come first.