Everyone has heard at least once in their lifetime that breakfast is the most important meal of the day. This is because it refuels us and replenishes the sugar content in our bodies to provide us with the required energy and alertness. Apart from this, it also helps to get various essential nutrients in our body.
Keep reading this article to know more about ten best options for healthy breakfast, its benefits, and other details.
If you feel too confused about what falls under the best food for breakfast category and junk, there's a simple rule to follow. Try to avoid processed food with added sugar or salt. Instead, replace it with whole foods. However, to be more exact, here are some top ten healthy breakfast suggestions for you:
If you are a vegetarian, you can add the following suggestion to your diet:
Greek Yoghurt is one of the best foods to include in breakfasts as it has minimum calories than any other protein source. In addition, it has other vital nutrients like zinc, calcium, vitamin B12, phosphorus, potassium and others. Also, after having Greek yoghurt, you feel full for an extended period. For a tasteful experience, have it with nuts, fruits or even cereal.
Chia seed is an excellent food option that acts as a top fibre source. For example, by consuming only 1 ounce or 28 grams of chia seed, one can gain 10 grams of fibre. In addition, as chia seeds contain high soluble fibre, they help in stabilising sugar levels and maintaining better health.
Also, the soluble property increases the food volume capacity that can pass through the digestive tract. So, you feel full throughout an extended period of time.
If you are looking for a healthy breakfast for your fitness goals, then oatmeal is a classic option. This particular item is made through steel or rolled cut oats, including beta-glucan. It is a unique soluble fibre that controls cholesterol levels and gives a feeling of fullness at the same time. Moreover, oatmeal acts as an excellent source of nutrients like manganese, vitamin B, iron, selenium, zinc and magnesium.
Another food option you can have in the morning is raspberries, blueberries, blackberries and strawberries. They are both healthy and tasty breakfast options that even kids love. Additionally, they are rich in fibre, giving out a feeling of fullness. Moreover, they also have antioxidants (anthocyanin) that lower the chances of heart diseases, inflammation or other severe illness like cancer.
One of the most loved items on the list of healthy breakfasts is cottage cheese, especially for vegetarians. Thankfully, it is an excellent option, too, as it offers 24 grams of protein in a single cup. Moreover, after having cottage cheese, people feel full and do not desire morning munching. It also has lower calories, so there's no problem with obesity.
The best way to add it to your routine is by spreading it over your toast, or you can mix it with another nutritional item like cucumber, granola, etc.
Non-vegetarians have plenty of options when it comes to healthy breakfast items. Some of them are as follows:
What makes eggs the best suggestion is that they contain multiple vitamins, including B2, B5, B12, B6, A, E, D, and K. These vitamins are essential for the body to improve bone and teeth's strength and cell multiplication, healthy skin and muscle maintenance.
However, the best part is that there are multiple ways to have eggs. For example, you can boil, poach or scramble them.
Meat is one of the most healthy breakfast options for non-vegetarians. It provides them with essential contents like protein, zinc and vitamins at the same time. However, one must avoid red meat as it has unwanted cholesterol or saturated fat. Instead, pick white meat, which is also known as lean meat. These serve as the best option to cut down cholesterol intake.
If you are a non-vegetarian or even a vegetarian, shakes or smoothies always act as a quick healthy breakfast option. Thankfully, many protein powders are also available online at an affordable price for maintaining muscle mass and promoting better hair and skin growth.
For a tasteful and well-rounded breakfast experience, add one scoop of your preferred protein powder to your frozen fruit, banana and milkshake.
Another tasty and healthy food is Tuna, a saltwater fish found in the depths of the ocean. It acts as a top source of vitamin B, proteins, omega-3 fatty acids and selenium. People prefer it in a canned form where different oils or sauces, salt or water is used for preservation.
However, add it to your sandwich or salad to bring out the best flavour. But if you are pregnant, avoid this suggestion as they contain a high mercury level.
Famous in Europe, Japan and Asia, Salmon serves as a good breakfast option. They are fishes found in saltwater or lakes. However, because of the rising demand, they are now cultured too. It offers several health benefits as these are high in omega-3 fatty acids, proteins, vitamin D, and other essential nutrients. Moreover, it is the best fish option for patients with heart diseases.
In fact, it has the potential to prevent cases of Alzheimer’s too. So, if you wish to add it to your breakfast, there are many forms. However, the most tasteful one is by grilling or smoking it.
Due to different sleep schedulesv many skip this meal solely because they can't adjust their schedule to fit both morning and afternoon food. Thankfully, even if there are only five minutes left, one can find many items they can have as an instant healthy breakfast option.
However, this does not mean a muffin with coffee will do the trick. One must ensure starting their day with something like:
Most of us often skip breakfast because we are running late for school or work. If not, we switch it with an extra-strong coffee. However, it is the worst decision one is making for several reasons mentioned below.
People who have a healthy breakfast early in the morning usually have a better concentration level. In addition, they are more creative and alert. For more benefits refer to the following points:
There are times when you have woken up, but your mind still feels lazy or unable to register things. Have you ever wondered why? Sleep is not the only thing the body needs to rest our minds for an energetic day. Breakfast is equally essential. If we adopt the best and healthy breakfast options in our daily routine, they restore the required glucose level, increasing memory and concentration levels.
If we compare people who have breakfast regularly with those who don't, the latter usually have a lower risk of suffering from an illness like type 2 diabetes and obesity.
In fact, there are also evidences that people who skip their breakfast have higher chances to experience cardiovascular disease and die.
Regular breakfasts make it easy to incorporate the recommended fruit and vegetable servings into your daily routine. Not only this, but healthy breakfast options also often include milk and whole grains that cover up for the body's calcium content. Additionally, it keeps your stomach full, so there is no urge to overeat or snack.
Another reason why breakfast is considered the most important meal is it reduces the chances of obesity issues in people. This is primarily because it prevents excessive fluctuations in blood sugar levels by controlling the body's appetite and keeping it in check. So, you don't have to resort to food options with extra fat, added salt or sugar.
So, here are the top healthy options you wanted to know about. These provide your body with the required essential nutrients, maintain a lower-calorie level, and prevent adverse effects. So, make sure to incorporate these in your daily life. However, also keep in mind they are in perfect proportion with the other breakfast items. If you are doubtful, you can always take the help of your dietician.
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