The Best Foods for Your Healthy Breakfast
“Breakfast is the most important meal of the day”, and you have to know the best foods for your healthy breakfast. This statement may be cliché. But it is also one of the most important rules of nutrition. When you don’t eat well enough in the morning you’ll actually have to compensate at some point during the day. You’ll almost certainly overeat your lunch or supper if you had mediocre breakfast.
Conversely, a gluttonous breakfast will mess up your appetite for the rest of the day. In other words, don’t play with your breakfast. The ideal breakfast for nutritionists is a mix of carbohydrate-rich foods with some protein, some fiber and lots of vitamins. That is the breakfast law. In line with this law we outline below the best foods for your healthy breakfast. You actually have to consider these foods.
Here’s What to Eat for Carbohydrates and Fiber
Don’t listen to your friends when they tell you cereal is “overrated”. It is not. Cereal is what will keep your digestion and homeostasis steady and healthy as your systems run throughout the day. In addition, whole grain cereal comes with folic acid and a score of many other nutrients in smaller supplies. These nutrients guarantee a full belly and a day-long energy supply.
Omega 3 fatty acids are what you get from grinded flaxseed. Flaxseed is one of the few plant sources for omega 3 fatty acids which are extremely healthy for the heart. They provide a steady supply of energy for the beating heart apart from cushioning it against impact and shock. There is a lot of fiber from these seeds. Just remember to grind them before consumption or they will pass through your belly unused.
Whole-wheat bread (Brown Bread)
Processed grain has less carbohydrates and almost no fiber. This is why nutritionists recommend whole-grain bread over white bread. Most people admit that whole-wheat bread has more fiber than white bread. These same individuals refuse to agree that it has more carbohydrate as well. Well, the nutritionists have proven that the fine white flour used for white bread lacks the “wholeness” needed for good carbohydrate content. This wholeness i.e. the rough chewy bits of wheat, is what you need in your bread, not the smoothness of a refined loaf.
Change your breakfast bread from a fancy, white loaf to a rough, whole-wheat loaf. Do it now.
The legendary oatmeal has been a breakfast option for centuries because it guarantees a full belly and a lean body. Beta-glucan is a fiber specific to oats that helps the body process extra fats. Despite the many types of oats available, most are healthy, with the steel-cut oats being the best and the flavored oats the worst. Flavored oats are rich in processed sugars and will do you more harm than good. Although fiber and carbohydrates are the two main benefits of oats, they also offer potassium and omega 3 oils. The above information explains why you actually need oats in your breakfast more than you care to believe.
Here’s What to Eat for Protein
The richest source of protein in the world is the egg. Eggs have, until recently, being shunned because they were thought to have too much cholesterol. However, recent research has proven the statement “eat one egg a week, at most” to be wrong. Nutritionists argue now that eggs are a healthy source of protein and Vitamin D. They emphasize that the high cholesterol in egg yolks which made eggs seem so unhealthy is really not dangerous.
This is one of the richest sources for monounsaturated fats. These are fats one really needs but does not find often. The thing with almond butter is that it’s the best alternative for people who don’t eat eggs and dairy. You get 100 calories for every tablespoon of almond butter, which means you only need one tablespoon of this awesome food. If you have an apple to go with it, your breakfast will be grand both in taste and value.
Dairy is always good for breakfast and Greek yogurt is your best dairy option, believe it or not. It contains a lot of protein, obviously, but also a ton of calcium. Actually, it contains double the amount of calcium you’ll find in regular yogurt. Are you the kind that eats fast and light on your way out? If you are, Greek yogurt is your friend. And just so you know, no dairy product will keep you full more than Greek yogurt.
Foods for Vitamins and Healthy Acids
Raspberries are full of ellagitannins and fiber, which makes them a key fruit for both vitamins and fiber. Ellagitannins are special anti-cancer acids rare in fruits other than raspberries. What’s more, raspberries offer tons of vitamins K and C which are essential for bone development and immunity. They can be eaten whole, blended into juice or thrown into a smoothie. Either way, they will make for great taste and enrich your breakfast more than you’ve ever imagined.
Not many fruits contain over 100% of the recommended Vitamin A in just six ounces of fruit. Cantaloupe is one of the few. It is among the melons with the highest water concentration, which means it is important for your hydration. Besides giving you smooth skin, cantaloupe also gives you a whole lot of vitamin C that protects you against scurvy. Why won’t you try this awesome fruit for breakfast?
It is a cold morning and you don’t feel like your glass of water before breakfast? Eat a slice of water melon. Make it a BIG slice. This fruit hydrates the body better than any other known fruit, which means healthy, glowing skin. The catch of watermelon, however, is that it is healthy for your eyes and heart. It also lowers the risk of some cancers all because of its richness in a rare nutrient called Iycopene. The watermelon is a negative-calorie food which means it will help you lose weight if you’re trying to do so.
When a nutritionist sees wheat germ, the first thing they think is “Lots of Vitamin E… Lots of folate…” The easiest way to eat wheat germ would be to sprinkle it on your milk and cereal or to beat it up in a smoothie or yogurt. It is the best natural vitamin E sources you can find in your favorite mall.
I didn’t start the vitamins list with bananas because it would seem cliché, then maybe you wouldn’t take bananas seriously. However, I must tell you that bananas are among the best sources for potassium and resistant starch. Potassium is needed for immunity and bones, and resistant starch is needed for a full stomach. I know you eat bananas a lot, but you need to eat them more at breakfast. They work best when eaten with oatmeal, cereal and some dairy.
Who doesn’t love strawberries? Yes, the body knows what they can do that is why it makes you eat them so greedily. Strawberries are among the berries richest in vitamin C. And it doesn’t stop there. Strawberries are called “superfoods” in the nutrition community due to their richness in folic acid and fiber. Please try them. Eat them greedily like most people do. You need them.
Don’t let the size of this fruit fool you. A single kiwi fruit has as much vitamin C as a big orange. It has more fiber than a banana. Also, it’s the fruit you should eat for copper and potassium. It has been revealed that kiwi comes with numerous health benefits, most notably reducing constipation and stomach irritation.
Blueberries are cousins to the strawberries, and for that reason they are a nutritional match for strawberries. They will boost your motor skills and memory and keep your blood pressure in check. And if you love eating a lot, blueberries are your best friend. You can eat a ton of these little berries and not gain a gram of fat around your waist. They are simply amazing.
Orange juice is not a popular breakfast beverage for its sheer sweetness alone. Many people who are keen on their diet understand that a small glass of orange juice is all they need for sunshine vitamin (Vitamin D). Let me advice you, however, that orange juice is high in calories and might have you gaining some weight. Stick to a small glass of this awesome juice for your breakfast.
Blend cranberries and enjoy the juice for improved heart health and boosted ovarian cancer immunity. Research indicates that this berry juice helps cure Urinay Tract Infections and boosts the efficacy of ovarian cancer drugs. I will however tell you that cranberry juice is highly acidic. If you don’t stick to a small glass, you risk hurting your bladder.
Green tea, black tea or white tea, it doesn’t really matter. Whatever tea you drink will give you catechins—a rare vitamin—and boost your immunity a lot. Research indicates, however, that green tea is the best of the three and should boost your metabolism best. If you want to lose weight around the middle, take a few cups of green tea every day. And by every day I mean three cups at breakfast and maybe two early in the evening.
Are you surprised that coffee is on this list? Well, a lot has been said about coffee being a cause of caffeine addiction or itself being addictive. Most of what is said about coffee is true. But that is just the negative stuff. Only a nutritionist can tell you that coffee reduces the risk of diabetes and prostate cancer. It’s a major source of antioxidants (the number one source in the USA). Obviously, it is the number one source for that morning stimulation you need. As long as you use coffee with skim milk and minimize the creams, sugars and flavors, it’s great for breakfast.
So kick off your day in strength and style…
Breakfast starts you off for the day’s grind. A common saying goes that “A good beginning makes a happy ending.” Do make mistake, then. You should always kick off your day in strength and style. You do so by choosing to eat the above highlighted food types. They will rocket you for great achievements. These foods will pack your body with appropriate energy and stimulate your brain for ultimate brilliance needed for great performance.