Breakfast is a great way to start the day. While some people prefer to skip breakfast, others require it to get going. Eating nutritious foods for breakfast can provide you with long-lasting energy and keep you full for several hours. While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, knowing what to choose can be difficult. As a result, the list below will assist you in constructing a healthy breakfast.
1. Eggs
Eggs are a simple and nutritious breakfast option. They’re high in protein, which aids in muscle synthesis. Protein helps you feel full because it takes time to digest. Furthermore, the egg group consumed fewer calories at lunch, implying that this dish may aid in weight loss. Egg yolks also contain lutein and zeaxanthin. These antioxidants help to prevent eye diseases like cataracts and macular degeneration.Â
Eggs are also a good source of choline, which is important for brain and liver health.
Despite their high cholesterol content, eggs do not raise cholesterol levels in most people, contrary to popular belief. In fact, a meta-analysis of 23 studies discovered that eggs have a minor protective effect against heart disease. However, limit your consumption of highly processed breakfast items commonly paired with eggs, such as breakfast sausages and bacon. Instead, pair your eggs with other healthy foods like whole grain toast, fresh fruit, or sautéed vegetables.
2 Oatmeal
Oatmeal is high in nutrients. It contains beta-glucan, a thick, sticky fiber that helps people feel fuller for longer periods of time and may lower cholesterol. According to one study, people who ate oatmeal for breakfast felt fuller and ate less at lunchtime than people who ate cornflakes. Antioxidants, omega-3 fatty acids, folate, and potassium are also abundant in oats.Â
Steel-cut oats, which have more protein and fibred than other types of oats and a lower glycemic index, are a good choice (GI).
A low GI indicates that a person’s blood sugar will not rise as much.
3 Nuts and Nut Butter
If a person does not consume animal products, nuts are an excellent source of protein. Additionally, nuts contain antioxidants, magnesium, potassium, and heart-healthy fats. A recent study found that people who ate nuts seven or more times per week had a 20% lower risk of death than those who did not eat nuts. Nut butter is extremely versatile.Â
It can be spread on whole grain toast, mixed into oatmeal or yogurt, or used as a dip for fresh fruit.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is an excellent way to boost the nutritional value of your breakfast.
4 Green Tea
Green tea is a soothing beverage that can help you get going in the morning. Caffeine is present, which improves alertness and mood. One cup (240 mL) contains only 35-70 mg of caffeine, which is roughly half the amount found in the same amount of coffee.Â
It’s also high in L-theanine, a compound that promotes relaxation and may reduce the “jitters” associated with caffeine consumption. It may also help with mood and anxiety.
Finally, green tea contains epigallocatechin gallate (EGCG), an antioxidant that helps prevent chronic diseases such as heart disease, Type 2 Diabetes, and cognitive decline. More research is needed to determine whether it has a mild effect on metabolism.
5 Berries
Berries of all kinds, including blueberries, strawberries, raspberries, and blackberries, are a great way to start the day. They are low in calories, high in fiber and rich in antioxidants that fight disease. A recent study found a link between consuming more antioxidants in berries and a lower risk of heart attack in young women.Â
Berries can be sprinkled on cereal, oatmeal, or yogurt, or blended into smoothies. If fresh berries are too expensive or out of season, frozen berries are just as healthy.
However, for maximum health benefits choose frozen berries with no added sugar.
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References
- Vieux F., Dubois C., Duchêne C., Darmon N. Nutritional Quality of School Meals in France: Impact of Guidelines and the Role of Protein Dishes. Nutrients. 2018.
- Guenther P.M., Kirkpatrick S.I., Reedy J., Krebs-Smith S.M., Buckman D.W., Dodd Kellie K.W., Casavale K.O., Carroll R.J., J. Nutr. 2014.
- Drewnowski A. The Nutrient Rich Foods Index helps to identify healthy, affordable foods. Am. J. Clin. Nutr. 2010.
