We all have heard that breakfast is the most important meal of the day. Yet we don’t give it as much importance as we should. A good and healthy breakfast gives you energy for the day and keeps your appetite satisfied. The best breakfast is a combination of good carbohydrates and fibers with a little protein. Here we have compiled a list of 20 options that will make your choice easy.
Oats are the best healthy choice for breakfast. They are full of fiber and contain beta glucan which is a type of fiber that lowers the cholesterol if you eat it regularly. Apart from fibers oats are also rich in potassium, foliate and omega 3 fatty acids.
No matter what kind of oats you choose for, whether it is steel cut oats that take around 15 minutes to cook, rolled oats or instant oats they are all healthy. Just don’t go for the flavored ones as they can be packed with sugars. Instead take it with milk, honey and with fruit or nuts.
Greek yogurt is creamy tangy yogurt full of calcium and protein, nearly two times more than the regular yogurt. You can choose a variety which is non fat and plain and you can add fruit to give it a flavor.
Wheat germ is full of vitamin E, minerals, proteins and fibers. Two tablespoons of wheat germ contains 15% of vitamin E and 10% of folate’s total recommended daily intake quantity. You can easily incorporate it into your breakfast, just sprinkle it on your cereal or add it to the yoghurt or smoothie.
Grapefruit is well known to help you in losing weight. Only eating half of a grapefruit before every meal can make you lose weight as the fruit contains fat burning properties and has beneficial effects on the insulin and blood sugar levels. Grapefruit also keeps you filled, hydrated and is packed with immunity boosting antioxidants.
Bananas are the best source of resistant starch which is a healthy carbohydrate that keeps you full for long. So having banana at breakfast helps to keep the mid morning cravings away. Bananas are also a good source of potassium which is a electrolyte that helps to lower the blood pressure naturally.
Eggs are a healthy source of proteins and nutrients like vitamin D. Egg yolk does contain a high quantity of dietary cholesterol but if you do not eat a lot of fatty food then eggs are a great option to add to diet.
If you are not fond of eggs or dairy products than almond butter is a great alternative. It is full of proteins and mono saturated fat and tastes amazing. Almond butter can be compared to peanut butter nutritionally, as they both have 100 calories per tablespoon. But almond butter contains a little less saturated fat than peanut butter which makes it a healthier choice.
Eating watermelon in the breakfast is an excellent way to hydrate yourself. Watermelon also contains lycopene which is a nutrient found in red vegetables and fruits and is important for the health of the heart, vision and prevents cancer.
Flaxseed is rich in omega 3 fatty acids, fiber and lignan which are an antioxidant that can protect against breast cancer. You can sprinkle them on your cereal or in your smoothie; two tablespoons of it contain more than 100% of heart healthy fats that are recommended for daily intake.
But use them in grounded form as if you eat them whole they will just pass through your digestive system without getting digested.
Blueberries whether frozen or fresh are packed with antioxidants. Studies have shown that eating them regularly can improve your memory, motor skills, metabolism and blood pressure. They are also low in calories than other fruits so you can eat as many as you want without the guilt.
Berries are called super foods as they are high in antioxidants and low in calories. A cup of strawberries have the complete recommended daily intake of vitamin C plus high quantity of fiber and folic acid.
Coffee is known for its effect in keeping you alert and awake. Drinking coffee reduces the risk of diseases such as prostate cancer and diabetes. It contains antioxidants. But you can make it a unhealthy drink if you load it with cream and sugar so the best way to enjoy its benefits is to take it with skim milk.
If you are not fond of coffee than tea is a good alternative. Tea is also full of health benefits. As it contains less caffeine it hydrates you better than coffee. It is rich in catechins, an immunity boosting antioxidant.
Antioxidants are found in all kinds of teas but green tea is the healthiest of all. According to research five cups of tea a day increases the metabolism and help you in losing weight around your waist.
Fruits on the whole are a healthy addition to your breakfast and cantaloupe is no different. A quarter of a melon which is around 6 ounces contains only 50 calories and has a 100% of the recommended daily intake of vitamin A and C. It is also high in water concentration that is why it can keep you hydrated and feeling full till lunch.
Kiwi contains 65 mg of vitamin C per serving. It is also loaded with potassium and copper and per ounce of kiwi has more fiber than a banana. Kiwis are a little tart, you can eat them as it is or if you prefer something sweeter blend them with bananas and strawberries and make a smoothie or toss them in a fruit salad.
Fresh orange juice squeezed at home or a packed one bought from a store which is fortified with vitamin D are both good sources of sunshine vitamin and the higher levels of this make the risk of osteoporosis, certain cancers and depression low. But you may want to stick with just one small glass of it no matter which one you choose as fruit juices are high in calories and sugar.
Cranberry juice helps in limiting the bacterial growth and wards off urinary tract infections UTIs. This tart juice also promotes cardiovascular health. But just like orange juice stick with a small glass.
Choosing the right cereal can be tricky as there are so many options out there. You may try to find something that has at least 5gm of fiber and less than 5gm of sugar in it. This winning combination may be found in much bran or whole grain cereals which have an added bonus of often being fortified with folic acid, riboflavin and other important nutrients. For a complete meal add skim milk and fruits to it.
Raspberries are a summer favorite and are considered the main source of ellagitannins in berries, which is a kind of antioxidant that has cancer fighting properties. One cup of raspberries contains 8 grams of fiber. They also contain vitamin C and K which help in building strong bones. You can get them fresh or frozen which are equal in nutritional value. Add them to your cereal or yoghurt or just blend them into your smoothie.
Whole Wheat Bread
Carbohydrates are the main part of your breakfast but the choice you make for the carbs changes the overall quality of the meal. You just need to remember to choose whole wheat or any other whole grains no matter what you eat, whether it is bread, muffin or toast. Whole grains contain more fiber and nutrients than the white bread or refined bread.
The next thing to remember is to put something healthy on it like egg or almond butter instead of putting thick layers of butter or jam.
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