We always hear that breakfast is the most important meal of the day. The outline below is 12 healthy food breakfast to start our day. When we wake up in the morning, our blood sugar is low. Eating breakfast replenishes our blood glucose and hence boosts our metabolism. We become more alert and we can focus better at what we are doing. It also provides many nutrients required by our body for maintaining good health.
If we skip breakfast, we might end up eating too much for lunch. This will result in gaining weight.
What Is Healthy Food Breakfast?
A healthy breakfast helps you control blood sugars and weight. It should contain vitamins and minerals that our bodies need to function properly.
Healthy Foods for Breakfast are
1. Eggs
Eggs are my family’s favorite food. Eating eggs for breakfast makes us feel full and so fewer calories are needed for the next meal.
Eggs are high in nutritional value, especially protein.
According to the US National Institute of Health PubMed publication, studies showed that consumption of eggs for breakfast helps in maintaining blood glucose and insulin levels. Eggs also contain antioxidants in egg york that help to prevent eye cataracts.
2. Yogurt
Yogurt is good for the bones. It has good source of calcium, vitamins B, and vitamin D. It also has as much protein as meat. Greek Yogurt has even more protein. It is better to have plain Greek yogurt than the flavored ones which have sugars added. Adding berries to the plain yogurt gives the taste of sweetness. Having yogurt for breakfast fills you up.
3. Coffee
Coffee is a great beverage to start the day. The caffeine in coffee is shown to improve alertness, mood, and mental performance. Besides this, coffee is rich in antioxidants which reduce inflammation.
There are studies showed that drinking coffee right after you wake up is not a very good idea. There is an interesting article written by a coffee blogger explaining this.
4. Green Tea
Green tea is one of the healthiest beverages and like by many people. It has an excellent source of antioxidants that have many health benefits which include improving brain function, lower the risk of cancer and heart disease, help in fat loss, may reduce bad breath, which may help prevent type 2 diabetes.
5. Oatmeal
Oatmeal is the best cereal choice for cereal lovers. Oat is also rich in antioxidants and vitamin E that is good for the heart and regulates sugars in the blood. It also contains a unit fiber called oat beta-glucan which helps in lowering cholesterol and promotes the feeling of fullness.
Besides carbohydrates, vitamins B and magnesium can be found in oat.
Oat is good to add in the weight loss plan. It stores energy in the body and releases it slowly over time, this makes your body feels full, and avoid consuming too many snacks in between meals.
Oat benefits skin health. It is good for dry skin, skin rashes, itchy skin, and eczema.
6. Berries
Berries are rich in antioxidants. Blueberries, Strawberries, Raspberries, and Blackberries are lower in sugar content but higher in fiber.
Strawberries are rich in antioxidants, fiber and vitamin C. Recent research showed that including strawberries in the diet help lower LDL cholesterol. In addition to this, vitamin C that found in strawberries may help fight cancer.
Blueberries are rich in antioxidants, vitamin C and vitamin K and manganese. The antioxidants called anthocyanins that found in blueberries may help protect against prostate cancer and glaucoma.
Raspberries are an excellent source of antioxidants, vitamin C and fiber. Raspberries contain anti-inflammatory compounds that may help to reduce heart disease, diabetes, improve eyesight and short-term memory.
Blackberries are rich in antioxidants, vitamins C, vitamins K and manganese. Among the four berries, blackberries have the highest amount of antioxidants. They also contain the antioxidant called quercetin that may lower the risk of heart disease.
Berries can go with oatmeal, cold cereal, pancake and yogurt for breakfast.
7. Protein Shake
A protein shake is easy to prepare and absorbed by our body easily, lower blood sugars and preserve body mass.
For those looking to lose weight, having a protein shake for breakfast will provide a high amount of protein.
It is also popular among those rushing to work every morning.
8. Fruits
Fruits can be a great choice for breakfast. They contain vitamins, fiber, potassium and low in calories. They can be very filling due to their high fiber and water contents.
Eating fruits with cottage cheese or Greek yogurt for breakfast can be very nourishing.
9. Ground Flaxseed
Flaxseed is high in viscous fibers, which helps you feel full. There are two kinds of flaxseed, brown and golden. Both of them have equal nutrients.
Flaxseed is full of healthy nutrients especially omega-3 fatty acids, fiber, and lignans.
Omega-3 fatty acids promote heart health and lower the risk of stroke.
Flaxseed contains so much fiber that improves digestive system and regulates bowel movements.
Lignans found in flaxseed have antioxidant and estrogen properties that help in preventing breast and prostate cancer.
Studies showed that flaxseed can lower cholesterol levels that helps to improve heart health.
Flaxseed helps in lower blood pressure which makes it a good choice for those with high blood pressure.
For those having diabetes, adding flaxseed in their diets help in lower blood sugar.
Adding ground flaxseed to oats, cold cereal, yogurt, smoothie makes a nutritious breakfast.
11. Cottage Cheese
Cottage cheese is a good breakfast choice. It is very high in protein that stimulates the feeling of fullness and increases metabolism. This is one of the reasons that it is often included in the diet plan for weight loss.
Cottage cheese also contains calcium.
Because of its high protein, cottage cheese is a great food for athletes and those people who exercise.
It is delicious to eat with berries, nuts, flaxseed, scrambled eggs.
12. Smoothie
Smoothie is a healthy delicious breakfast. It is easy to prepare. By mixing yogurt, milk, fruit, vegetables in a blender.
Berries are packed with antioxidants and vitamins C which promotes immunity.
Conclusion
Breakfast is an important meal to start the day. Breakfast kick starts your metabolism and helps you burn more calories throughout the day. It provides you energy and a better focus on your work.
If you do take breakfast, make sure you have a healthy breakfast. The 12 healthy breakfast food we mentioned above will jump-start your day.
