A healthy breakfast makes for a good start of your day. So, no matter how busy and rushed your morning is, don’t skip this most important meal of the day. After the hours of fasting during night’s sleep, a breakfast replenishes your supply of glucose and boosts your energy and alertness.
Studies suggest that taking a healthy breakfast every day keeps you more physically active, compared to skipping breakfast and eating a heavier meal later. Breakfasting everyday helps in controlling obesity and Type 2 Diabetes and prevents large fluctuations in your blood glucose level.
However, it is important that you eat healthy breakfast. Breakfast items typically offered at restaurants or available in supermarkets may not always be healthy. Muffins, pancakes, waffles taste great. But eating them every day is not a healthy choice.
What is a healthy breakfast?
A breakfast that is a healthy mix of protein, vitamins, and other essential nutrients is a healthy breakfast. Try to make your breakfast nutritious by including fruits, vegetables, whole grains, and healthy proteins and fats. Keep harmful fats and sugars away. Remember that a well-balanced breakfast can boost your energy, make you more alert, and keep you from overeating during the rest of the day.
11 food items you should include in your healthy breakfast
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Coffee:
Coffee is rich in caffeine and is a great drink to get rid of the morning drowsiness. It can make you feel more alert. It can also improve your mood and mental performance. Caffeine can increase your metabolic rate and fat burning. It is also rich in antioxidants. These antioxidants can help in reducing inflammation and protecting the cells lining your blood vessels. They can also help in decreasing diabetes and liver disease risk. Just be careful while adding sugar to it. Better still, skip the sugar.
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Green Tea:
The caffeine content in Green Tea is only half the amount found in coffee. It provides only 35–70 mg of caffeine per cup. But it is an excellent drink for a healthy start of your day. It too can make you alert and improve your mood. And it is great for raising your metabolic rate.
Green Tea can also help in reducing blood sugar and insulin level. This may be a helpful for people with diabetes. The EGCG antioxidant in green tea may help in keeping your brain, nervous system, and heart healthier.
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Protein Shake or Smoothie:
If you don’t want a drink with caffeine, protein shakes and smoothies can be a good option for you.
For the protein shakes, you can use protein powder, including whey, egg, soy, and pea protein. Whey protein might be a great choice as it is absorbed most quickly by the body and helps in reducing appetite better than other proteins. Whey protein may also help in lowering blood sugar levels if included in a carb-containing meal.
Whatever protein powder you use, make it more nutritious with fruits, greens, seeds, etc. It will prove to be a filling and satisfying drink.
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Eggs:
Eggs are a good option to include in your breakfast. Eating eggs at breakfast increases feeling of fullness. This may prevent you from overeating in your next meal. Eggs may also help in keeping the blood sugars and insulin levels steady.
Eggs are high in cholesterol, but they don’t raise cholesterol levels in most people. Whole eggs may even modify the shape of “bad” LDL cholesterol and increase “good” HDL cholesterol. This can help in reducing the risk of heart disease.
The lutein and zeaxanthin antioxidants in egg yolks can help in preventing eye disorders like cataracts and macular degeneration. Eggs add high-quality protein to your diet. And they are rich in choline which helps in brain and liver health.
Eggs are also quick to make. So, no matter how rushed your morning is, you can include eggs in your breakfast.
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Cottage Cheese:
Cottage cheese is a rich source of calcium and may help in bone strength and prevention of osteoporosis. If you are a vegetarian and don’t eat eggs, include cottage cheese in your breakfast. It is rich in protein. Cottage Cheese also increases metabolism, decreases hunger hormone ghrelin, and gives you a feeling of fullness. Full-fat cottage cheese also has Conjugated Linoleic Acid (CLA) which may help in weight loss. Cottage Cheese may help in regulating blood pressure and preventing certain cancers, such as prostate cancer.
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Greek Yogurt
Greek yogurt is made by straining whey and other liquids from milk curds. This makes the yogurt creamier and more concentrated in protein. It increases levels of hormones that promote fullness. So, like eggs and Cottage Cheese, the protein-rich Greek Yogurt also gives a feeling of fullness and can help prevent over-eating.
The full-fat yogurt contains Conjugated Linoleic Acid (CLA). This CLA may help in fat loss and decrease the risk of breast cancer. Some types of Greek Yogurt also have probiotics like Bifidobacteria that help in keeping your gut healthy.
Add berries and chopped fruits to the Greek Yogurt for vitamins, minerals, and fiber content. It makes for a delicious and healthy breakfast.
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Oatmeal:
If you like to eat cereals in your breakfast, Oatmeal is a great choice for you.
Oats contain a fiber called beta-glucan which has many health benefits. The biggest of these is that it helps in reducing cholesterol. Beta-glucan is viscous fiber. It promotes feelings of fullness and may prevent over-eating in the next meal. Oats are also rich in antioxidants and may help in heart health and blood pressure.
Oats are not a rich source of protein. So pair oatmeal with eggs or cheese to get sufficient protein in your breakfast. Also, if you have celiac disease or gluten sensitivity, buy only gluten-free certified oatmeal.
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Seeds:
Including seeds in your breakfast is a good idea. They add a delicious and healthy crunch to your meal. They are a good source of fiber and different seeds are rich in different nutrients. Seeds have various antioxidants that help in fighting ailments and maintaining better health.
Flaxseeds, Chia Seeds, Hemp Seeds, Sesame Seeds, Pumpkin Seeds, Sunflower Seeds can be great for your health. Flax Seeds and Chia Seeds are a good source of omega-3 fats. Hemp Seeds are rich in protein and have a good proportion of omega-6 to omega-3 fats. Sesame Seeds are rich in lignans and several nutrients. Pumpkin Seeds are rich in phosphorus, monounsaturated fats and omega-6 fats and Sunflower seeds are rich in protein, monounsaturated fats, and vitamin E.
In short, seeds can give you many health benefits. They are easy to include in your diet and taste great. Just add them to salads, yogurt, oatmeal, smoothies, etc. and enjoy.
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Berries:
Don’t underestimate the health benefits of berries. They taste great and are packed with antioxidants. They are high in fiber and low in calories. Their sugar content is less than fruits, yet they taste as good. Blueberries, raspberries, strawberries, and blackberries can help in maintaining good health. They can also reduce markers of inflammation and prevent oxidizing of blood cholesterol.
So include berries in your breakfast. They will make your meal delicious and healthier.
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Nuts:
Along with seeds and berries, nuts can be a great addition to the taste and nutrition value of your breakfast. They are high in calories, yet may be helpful in weight loss because they give a feeling of fullness and may prevent overeating. Nuts may improve heart health, decrease inflammation, and reduce insulin resistance. Nuts are also rich in nutrients like magnesium, potassium and heart-healthy monounsaturated fat. Nuts may also help people with diabetes. One study suggests that replacing a portion of carbs with nuts may help reduce blood sugar and cholesterol levels.
Include two tablespoons of chopped nuts in your breakfast to make your meal healthier and crunchier.
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Fruits:
Fruits are packed with nutrients. They can satisfy your cravings for something sweet in a healthier way. Fruits contain vitamins, potassium, and fiber. And they are low in calories. One cup of chopped fruits provides 80–130 calories. Fruits can help build your immunity and give you better overall health. With high fiber content, they are also very filling and can help in weight loss.
So you see, healthy breakfast can be delicious too. It can give you the energy to face a hectic day and help in maintaining good health. Just try it!
