Breakfast is the meal that lets you kick start your day on a high, healthy note. A well-balanced breakfast that is rich in nutrients will give you the energy your body and mind need to function optimally. Having a satisfying breakfast will keep you from overeating during the day. Below, we’ll go through some of the best foods you can include in your breakfast to keep you healthy and feeling great.
Eggs are the best source of protein you can get in the morning. Other than being delicious and giving you a feeling of fullness, the high protein content in eggs helps reduce blood sugar levels. It will also help keep your daily calorie intake in check. Egg yolks are rich in antioxidants such as lutein and zeaxantin, which aid in preventing eye disorders such as macular degeneration and cataracts. Eggs are also a good source of choline, a nutrient that is essential for brain and liver health.
Fruit is rich in vitamins, potassium, high in fiber and low in calories. This is the perfect nutrient combination for a healthy breakfast. Citrus fruits are high in vitamin C, with one orange providing more than the daily recommended intake. Fruits have a filling effect due to high fiber and water content. To make them more balanced, pair with eggs or cheese to add protein and sustain you for hours.
For morning cereals, oatmeal is easily the best choice. It contains a fiber called oat beta-glucan that gives numerous health benefits. Oats are also rich in omega-3 fatty acids, potassium, folate and antioxidants. Daily intake ensures good heart health and stable blood pressure. You can prepare oatmeal with a side of eggs to boost its low protein content.
A cup of berries is high in fiber, low on calories and contains lots of antioxidants called anthocyanins that protect the heart and help you age better. Berries are also lower in sugar than most fruits. They help with inflammation, keep the cells along blood vessels healthy, and prevent oxidation of blood cholesterol.
Tasty, delicious, and crunchy, a good dose of nuts in the morning will fill you up and prevent weight gain. Nuts are high in potassium, magnesium and heart-healthy monounsaturated fats which reduce risk of heart disease, blood sugar and cholesterol levels.
Cottage cheese is a good source of protein which increases metabolism, resulting in a feeling of fullness. It also decreases the levels of ghrelin, the hunger hormone. Full-fat cottage cheese has conjugated linoleic acid that promotes weight loss, muscle development and reduced risk of colorectal cancer in women. One cup of cottage cheese provides 25g of proteins.
Loaded with proteins and calcium, this is an easy way to get a satisfying breakfast. Add in some fruits for added flavor, sweetness, and more nutrients.
With so many healthy options, it remains up to you to make sure that what you eat in the morning serves your body well. That is one sure way to set up your day well, feeling satisfied and nourished.