Breakfast, as many would claim, is the most important meal of the day, maybe it is. I am not here to dispute the fact, but one thing remains sure, skipping breakfast will lead to overeating later in the day. However, if you eat breakfast, it gives you energy, and it satisfies your appetite, which set the stage for smart decisions all day. We are certain that the seven healthy breakfasts below can start your day.
Nonetheless, could be brain racking to think about what to eat every morning before rushing out of the door for work, school or whatever you’ve planned to do for that day. Besides, it is not enough to go to the kitchen and eat anything that first catches your eyes; you have to eat healthy to maintain a healthy lifestyle. So, below are seven healthy breakfasts ideas you can start your day with:
The first on the whole breakfast list is oatmeal; taking oatmeal for breakfast is not only yummy but healthy too. Oats contain beta-glucan; it is a type of fiber that has been known to help reduce cholesterol when eaten regularly. In addition, oats contain omega-3 fatty acids, potassium, and folate. Guess what? You need just 15 minutes to cook the steel-cut oats take about fifteen minutes, and it contains more of fiber than oats or instant varieties. Besides, any oatmeal is a healthy choice. However, it is advisable to sweeten your bowl with a bit of honey and milk, also garnished with nuts and fruits instead of artificial flavors that may be packed with sugar.
If you do not have fifteen minutes to prepare your breakfast, you can always opt for a banana. Banana is a healthy way to stop unhealthy cravings; do you know yellow bananas with a touch of green are excellent sources of resistant starch? It is a healthy carbohydrate, which keeps you satisfied for an extended period.
If you do not want to eat it alone, you can always slice and add it to your oatmeal or cereal; it adds natural sweetness to your healthy bowl of breakfast and may not need extra sugar. Bananas are rich in potassium, which is an electrolyte that aids lower blood pressure naturally. If you are hypertensive, adding banana to your diet is a healthy choice for you.
Cereals can be a bit confusing, especially when you do not know which to get from the grocery shop. Healthy cereals should contain at least five grams of fiber and less than five grams of sugar so look for whole-grain or bran cereals like shredded wheat, which is usually come with a bonus of folic acid, riboflavin, and other essential nutrients. In addition, steer clear from artificial flavors and go for skim milk and fruits instead for a complete healthy bowl of breakfast. This breakfast will fill you up, antioxidants to keep your immune system strengthened, and enough whole grain and protein to supply energy for the rest of the day.
Apart from oatmeal, another source of omega-3 fatty acids is flaxseeds. Flaxseeds are also rich in protein and fiber. So taking it for breakfast can reduce blood levels of cholesterol, blood sugar, protect against breast cancer, and improve insulin sensitivity.
You can sprinkle flaxseeds on oatmeal, yogurt, or blend them into smoothies. However, it is essential to grind the flaxseeds at home or purchase ground flaxseed because whole flaxseeds will pass through without breaking down.
As weird at it may sound, coffee offers other health benefits because of its antioxidants, which ward off inflammation. Also, the American Diabetes Association suggests that drinking regular or decaffeinated coffee could reduce the risk of developing type II diabetes. The researchers suggested that some components of coffee improve glucose metabolism. Although, you cannot enjoy these benefits from coffee if you pour sugar, or cream to enhance the taste. So, it is best to reduce or stop adding sugar to your coffee and go for nonfat or plant-based milk instead.
Another protein to add to your diet is the cottage cheese; it is rich in protein and can reduce hunger as efficiently as eggs do. It is rich in vitamin A, B vitamins, and calcium. You can eat just cottage cheese alone if you can or mix with other savory foods like spring onions, pepper, fruit or nuts.
Nuts and Nut butter
Nuts and nut butter such as peanut butter, cashew butter, almond butter, unsweetened cocoa, and hazelnut butter are rich in magnesium, healthy fats, potassium, protein, and antioxidants. So if you do not eat animal products, nuts can be an excellent way to get rich nutrients. Besides, the New Journal of Medicine stated that people who consumed nuts seven or more times per week had a 20 percent lower risk of death compared to people who did not eat nuts. In addition, nut butter can be eaten in different ways; you can spread it on whole-grain toast, mix in yogurt, or into oatmeal, and simply as a dip for fresh fruit.
Do you have any favorite breakfast idea you would love to share with people? Hit the comment box and let us know your thoughts? Also, you can check out these three delicious dishes if you do not know what make for dinner.