Starting the day right means eating a healthy breakfast meal to make you stay awake and alert. Breakfast is the most important meal so there’s no reason to skip it even if you say that you are on a diet for this month or the next. Skipping this meal does not make you stay on your calorie count.
The reason is you will have to find food to cover up for the food that you initially and intentionally missed. Without food inside your stomach makes you crave for more. Below are some of the best options for your breakfast.
Best Foods To Eat For Breakfast
Add two tablespoons of wheat germ to your food to provide you around 15% of the recommended daily dose of vitamin E, plus 10% of your daily folate requirement. You will find it easy to add wheat germ to your meals and also for your breakfast. Sprinkle some over cereals or stir into yogurt and mix into a smoothie to obtain more energy.
Researchers found out that the cholesterol level in our food has less impact on blood cholesterol unlike what we thought of before. Eggs contain a healthy amount of nutrients like Vitamin D and an ideal source of protein which gives the body energy for the entire day. If you choose to eat lean proteins and do not take in fats and cholesterol, then, eggs are great to add to your diet.
A banana at breakfast keeps your mid-morning cravings on hold. Resistant starch, a healthy carbohydrate found in bananas with little tinges of green can keep you feeling fuller longer. Mixing it with cereal adds natural sweetness so there’s no need for adding sugar. It contains potassium that keeps lower blood pressure which makes it a runaway favorite for people with hypertension.
If you are not into eggs or any dairy food, then, Almond butter is a wide alternative for protein. It is laden with monounsaturated fat and acts as a delicious spread when taken with whole grain bread or combined with an apple or banana. Each tablespoon contains around 100 calories but contains lesser amount of saturated fat. However, you should test if you are allergic to peanuts before you incorporate it with your daily diet.
These superfruits have a huge antioxidant punch. Research studies suggest that consuming blueberries on a regular basis helps improve metabolism, memory, motor skills, and so as with blood pressure. These, most especially the wild types, are among the fruits that provide the body with highest concentrations of anthocyanin, a powerful antioxidant.
Blueberries have low calorie content, around 80 calories per cup, compared to other fruits. You can always pump them into your cereal without having to worry about your calorie count.
Watermelon is an excellent food for hydration most especially in the morning. It is one of the best sources of Lycopene, a healthy nutrient usually found in red fruits and vegetables that functions improve vision, heart health, and prevent cancer. A cup of watermelon contains just 40 calories and helps the body burn more calories than what it consumes.
Sprinkle ground flaxseed into your smoothie or cereal and your breakfast transforms into a huge wagon full of omega-3 fatty acids. Taking two tablespoons provides your body with full recommended daily dosage of heart-healthy fats. With a nutty flavor, Flaxseed is rich in fiber and lignan, which is an antioxidant known to protect women from breast cancer. Remember to buy the grounded ones if you don’t have a spice or coffee grinder.
Strawberries belong to the superfoods category due to their high antioxidant properties. A cup of strawberries may contain full recommended daily allowance of folic acid, vitamin C, and fiber. Women eating more than 3 servings of either strawberries or blueberries in a week stand to increase the likelihood of naturally avoiding heart attack within a span of 18 years. Both fruits contain anthocyanins which are good for the heart.
Tea is the perfect alternative for coffee and a nutritious option at that. This drink contains less caffeine and hydrates the skin while it boosts the immune systems through its catechin content. All types of tea provide the body with antioxidants but the best is Green Tea. Drinking around 5 cups a day guarantees you of increased metabolism and helps you lose some pounds around the waistline faster.
Consuming a 6-oz. serving or a quarter of this fruit from the melon family can only earn you 50 calories and 100% recommended daily dose of both vitamins A and C. This provides you with younger-looking skin. It has high water concentration which can make you stay hydrated within the day and make you feel full.
This little fruit contains around 65 mm of vitamin C—nearly as much as what an orange can provide. It is rich in copper and potassium while containing more fiber per ounce compared to a banana; a reason why it aids in the digestion process. Experts say that consuming two kiwis in a day for a month lessens probability of constipation. Although Kiwi fruits are a little bit tart in taste, but others say they like them as they are. Combine these fruits with bananas and strawberries and you get a great smoothie and a satisfying salad.
While drinking coffee is linked to lower risk of a good number of diseases, it is said to provide you with more years on earth. Research shows that caffeine and antioxidants combined together provides the body of many health benefits aside from keeping you awake early in the morning. However, mixing it with sugar and cream may take away its healthy benefits so steer clear of the fancy blends and stay close to plain with skim milk.
Since there are too many types of cereals, some find it tricky when choosing. So, it is safe to consume 5 grams of fiber from any type of cereal (at least) and use sugar of less than 5 grams to get things right. Bran cereals are perfect examples of fiber as it is loaded with folic acid, Riboflavin and several other vital nutrients. Top your bowl with fruit and skim milk to provide you with protein supply, antioxidants to boost the immune system, and to keep you feeling full until your next meal.
Cranberry juice aids in limiting bacterial growth and known to prevent urinary tract infection. The healing powers of this juice can go beyond that; it promotes cardiovascular health and act to increase ovarian cancer drug efficiency. Nevertheless, too much consumption may cause hyperacidity. It is not too sweet like other fruit juices.
These all-time favorites are main sources of ellagitannins, an antioxidant thought to own cancer-fighting properties. Also rich in fiber, it also provides vitamin C, and vitamin K that promotes strong bones. Raspberries are cheap even after summer and you can find them at grocers. These small fruits are ideal to combine with other fruits to make smoothies for those who are too busy to sit down for breakfast.