Breakfast is very important at the start of the day as what you take in Breakfast, can affect your whole day. A study published in the International Journal of Environmental Research and Public Health says that eating a healthy Breakfast has a link to essential nutrient intake as well as overall good health. However, all breakfasts are not created equal. The quality matters a lot. Let’s dive into the facts of what you should eat in the morning to stay healthy and energetic all day. Here are the top 10 morning foods that are easy to prepare and good for your health.
Top 10 Morning Foods For Everyday Healthy Breakfast
Following are the list of top 1o morning foods you can take in Breakfast: –
1. Eggs
Want to start your morning with something simple and nutritious? Eggs are the best option. They are full of protein and healthy fats, which keep you full for a longer time and help in weight management while giving you sufficient energy. The Journal of the American College of Nutrition says that if someone takes eggs for breakfast then the total amount of daily calories consumed can be decreased. Moreover, the egg yolks contain antioxidants lutein and zeaxanthin, which prevent eye disorders and improve vision. Eggs are also one of the best sources of choline, an essential nutrient that stimulates brain development and improves liver function. Prepare an omelette, scrambled eggs, or boil them—whatever way you like—and pair them with whole grain toast or sautéed vegetables for a delicious breakfast.
2. Oatmeal
Oatmeal is rich in carbohydrates, fiber, protein, vitamins and minerals. It makes it a perfect morning food. One cup of oatmeal gives you 13 grams of protein, 8 grams of fiber and minerals like iron, folate, zinc and phosphorus. All of these are essential for normal body functioning. The journal Nutritional Reviews says that beta-glucan, which is a type of fiber, is present in oats. It reduces LDL (low-density lipoprotein) cholesterol hence lowering the risk of cardiovascular diseases. Moreover, it promotes a feeling of fullness to help prevent overeating. In that way you can maintain your overall calorie intake. In order to make it more nutritious, you can add a splash of dairy or soy milk and almond butter. Just avoid those containing artificial flavoring or added sugar.
3. Flaxseed
Although it has a tiny size but flaxseeds are a good source of many essential nutrients like omega-3 fatty acids etc. Omega-3 fatty acids lower LDL (bad cholesterol) levels and reduce inflammation and damage, which otherwise could lead to chronic diseases like diabetes, heart diseases, and arthritis. Flaxseeds are also a great source of fiber, protein, antioxidants, and minerals like magnesium and selenium. Blend them into your morning smoothie or use them as a topping for oatmeal. If you want weight loss benefits, try them with yogurt. This powerful combination will boost your metabolism and keep you healthy and fit.
4. Berries
What do you think of starting your day with something sweet and healthy? Eating berries is a perfect option. These are delicious, colorful and full of health benefits. The journal Circulation says that a higher intake of antioxidants present in berries has a link with lowering the risk of heart diseases. They are also rich in fiber, which helps you stay full until lunch and lower your overall caloric intake. Add them to your smoothie, yogurt, or oatmeal, or enjoy them as they are. If you opt for frozen berries, make sure they do not contain any added sugar.
5. Whole Wheat Toast
Whole wheat toast is nutrient-dense with lots of fiber, protein, vitamins, and minerals. Because of these properties, it makes you feel full for a longer time and boosts your metabolism. Plus, whole wheat bread contains fewer calories than white bread. When you toast it, the glucose level in the bread alters, which significantly lowers the glycemic index, making it healthier for you. It is easy to incorporate into your diet as it pairs well with many things, is easy to prepare, and is perfect for people always on the go. Pair it with eggs or nut butter to enhance the taste and nutritional value of the toast.
6. Nuts and Nut Butter
Nuts are rich in protein, essential fatty acids, fiber, vitamins and minerals. The journal Current Atherosclerosis Reports says that nut consumption has a link with lowering the risk of cardiovascular diseases. They are also rich in antioxidants, which fight inflammation and avoid cell and tissue damage. The high fiber and protein content in nuts give you an abundant amount of energy to perform your daily tasks, help you ward off fatigue, and reduce your daily caloric intake. Nut butter is also a good choice for breakfast. It can be paired with almost everything i.e. fruits, smoothies and toasts etc.
7. Protein Shakes
If you desire to have a protein-enriched breakfast but do not get enough time to prepare fancy foods then protein shakes are the better option for you. They provide you with your morning dose of protein that keeps you full for a longer time. The best thing is, they are low in calories, making them great for weight loss. You can also add your favorite fruits, vegetables, seeds, or nuts to protein shakes. It is a simple and easy way to add vitamins and minerals to your daily diet. To get maximum benefits, keep an eye on the ingredients and choose ones without added sugar or artificial sweeteners.
8. Bananas
We all know bananas are the superstar of potassium; however, their goodness is not limited to just that. Packed with filling fiber and other valuable nutrients, tossing some diced bananas in your fruit bowl or morning smoothie will lift your mood and give you an energized start to the day. The resistant starch in bananas supports digestive health and does not leave you feeling bloated or lethargic. As they are rich in potassium, they also lower your blood pressure and reduce the risk of a heart attack. Add them to your oatmeal with nut butter and sprinkle some seeds over them for a delicious combination that will supercharge you for the day ahead.
9. Greek Yogurt
Greek yogurt is rich in protein and calcium. It contains probiotics that support a healthy gut and immune system. The European Journal of Nutrition says that yogurt consumption has links with higher nutrient intake, better diet quality and a favorable metabolic profile. Pair it with fruits, nuts and seeds to make it more healthy. Always try to choose the one without added sugar or sort of flavors to avoid getting additional calories.
10. Coffee
Coffee has a lot of benefits. It is not only helping you wake up but it is also full of antioxidants that neutralize free radicals and reduce inflammation and damage in the body. As per the American Diabetes Association, taking coffee helps in reducing the risk of developing type 2 diabetes. It also improves glucose metabolism thus making it a perfect choice for weight loss goals. However, always try to Keep it simple and reduce or avoid adding sugar or heavy cream in it. If you still want to add milk in it then you can use non-fat or plant-based milk. Enjoy a cup of healthy and delicious coffee with your breakfast.
A good breakfast boosts your energy and gets you ready for the day, so never miss it. Add these foods to your morning routine to notice more productive changes in your day. They are easy to prepare, healthy, and most importantly, delicious. After eating a nutritious breakfast, go for morning meditation or exercise. It will make your morning routine healthier and more positive. It may be hard to adopt, but it will pay off and make your life beautiful.
Will you start eating these foods after reading this post? Let us know in the comments section below. Make sure to subscribe so you don’t miss out on future posts. Don’t forget to like and share. Stay healthy!