Having a healthy breakfast is an essential step to start your day. Therefore, it is important to choose the right kinds of foods that will give you enough energy and plenty of nutrition for the day. A good breakfast should also be able to create a state of fullness so that you can prevent overeating in the afternoon. If you want to have a healthy, nutritious breakfast, consider including the following foods in your morning meals.
Banana is one of the most recommended fruits for breakfast that will provide you with various nutritious substances. One of them is dietary fiber. A medium-sized banana contains around 3 grams of fiber which can fill up more than 12 percents of your daily intake. As a result, the fruit will promote better digestion system while keeping you feel full for a longer time after breakfast.
There are many different things you can do with bananas for a breakfast menu. You can simply eat them plain, slice them on top of yogurt, or drop them in the blender to make tasty smoothies.
Known for having high fiber and antioxidants, berries can be a good addition to your healthy breakfast. Antioxidants in berries can reduce inflammation, prevent cholesterol, as well as protect your heart. Also, berries contain relatively low calories; one cup of berries has less than 80 calories. For this reason, they are considered safe food when you are on a diet.
There are various types of berries to choose, including blueberries, raspberries, blackberries, and strawberries. You can eat them plain, or serve them on top of cereal, yogurt, and oatmeal.
3. Cottage Cheese
Another recommended food for your healthy breakfast is cottage cheese. Made from sour milk, this soft white cheese can increase your metabolism rate because of its protein content. In every cup of cottage cheese, you can get the benefits from approximately 25 grams of protein. Additionally, cottage cheese contains conjugated linoleic acid, a nutritious substance which can be beneficial if you’re on your plan to lose weight.
Other beneficial substances contained in cottage cheese include calcium, vitamin A, as well as several types of B vitamins. To make it more nutritious, you can eat cottage cheese with any nuts or fruits as you prefer.
Eggs are one of the most nutritious foods in the world, so it is not surprising that they also fit the criteria for healthy breakfast foods. They are loaded with protein as well as some types of antioxidant substances, particularly lutein and zeaxanthin. Eating eggs at breakfast leads to satiation that will make you feel full until the next meal of the day.
More importantly, the health benefits of eggs are plenty. In addition to providing high-quality protein, eggs are beneficial to your brain, heart, as well as vision health.
5. Greek Yogurt
A healthy breakfast menu should also include Greek Yogurt as a creamy addition. This type of yogurt has a creamier texture, resulting in a higher amount of protein. Rich protein at breakfast is often linked to high thermic effect, which refers to the improvement of metabolic rate after eating.
Greek yogurt also contains probiotics, good bacteria that are beneficial to your digestion system. Also, Greek yogurt, along with most dairy products, is a breakfast menu you can rely on when you’re trying to lose weight.
Nuts are not only nutritious but also come in various types. Therefore, you can have a variation in healthy breakfast menu which includes nuts as main meals or additional toppings. Toast with peanut butter, for instance, is still considered a healthy breakfast. Alternatively, you can use almonds, hazelnuts, or Brazilian nuts as the tasty toppings for oatmeal or yogurt.
Whichever type of nuts you choose for breakfast, you can always benefit from their high content of potassium and magnesium. Minerals and other nutrients contained in nuts have been proven scientifically to prevent inflammation, decrease insulin resistance, as well as control your cholesterol and blood sugar levels.
If you are a cereal-person in the morning, try to include oatmeal in your healthy breakfast. Oatmeal is high in fiber, especially beta-glucan that can reduce cholesterol in your body. It also contains several types of antioxidants; most of them provide good effects that can help you avoid the risk of hypertension and heart attacks.
Another good thing about oatmeal is its versatility. You can serve oatmeal with other healthy foods, such as cheese, nuts, or fruits. A word of advice, it is better to serve oatmeal with milk if you want to have a boost in protein intake.
Now that you know some good foods to consume in the morning, nothing will separate you from a healthy breakfast that you deserve. Seven foods mentioned above are not only leading in terms of nutritional contents. They also have a great and delicious taste which grow your appetite in the morning.