You have definitely heard and read that breakfast is the most important meal of the day. A well-balanced healthy breakfast gives you the energy to take you through the day. Despite the benefits of breakfast, many people still skip this meal, and others just eat or drink a bunch of unhealthy foods.
If you don’t want to miss breakfast, here are some of the best foods you can include in your meal:
1. Oatmeal
Oatmeal is a cereal that has several benefits. It contains beta-glucan, a unique fiber that helps in reducing cholesterol. The fiber also increases levels of PYY which is a fullness hormone. Aside from that, oats contain antioxidant properties to help keep your heart healthy and blood pressure in check.
2. Eggs
Eggs are common during breakfast, and they come with a lot of benefits. They are a great source of protein which helps reduce calorie intake during the day. Eggs maintain insulin and blood sugar levels. Meanwhile, the egg yolk contains zeaxanthin and lutein which are antioxidants. With eggs in your breakfast diet, you can maintain a healthy liver and brain.
3. Greek yogurt
When you take this creamy and nourishing yogurt, you can get a feeling of fullness which helps in controlling your weight. Greek yogurt has a high-protein content that increases the body’s thermic effect. Additionally, the conjugated linoleic acid contained in the yogurt helps decrease the risk of developing breast cancer and also increases fat loss.
Other brands of Greek yogurt have probiotics that help in keeping the stomach and gut health.
4. Berries
Blackberries, raspberries, strawberries, or whichever type of berry, when included during breakfast, provide you with fiber and antioxidants that are beneficial to your body.
Berries contain anthocyanins that help protect your heart. They also act as excellent anti-inflammatories and can be taken with cottage cheese or with Greek yogurt.
5. Fruits
Fruits are healthy options, whether taken during breakfast, lunch, or as snacks. Fruits contain fiber, vitamins, and potassium, not to mention they are low in calories. Also, citrus fruits such as orange provide your body with vitamin C.
6. Cottage Cheese
Cottage cheese is also a great breakfast option as it’s high in protein which increases your body’s metabolic rate while reducing hunger hormones. Cottage cheese also contains conjugated linoleic acid which helps in promoting weight loss.
7. Chia seeds
Chia seeds are a great source of fiber, protein, and other vital nutrients. The fiber in chia seeds also helps in water absorption and increases your body’s metabolism.
Apart from that, chia seeds also reduce hunger hormones which help reduce calorie intake and unwanted weight gain. Studies have also shown that chia seeds help in controlling blood pressure and blood sugar. They are also excellent antioxidants and can help protect against free radicals.
These seeds decrease inflammation which, in turn, keeps your heart healthy.
8. Nuts
Nuts help in controlling weight when added in a breakfast. They are high in calories, but the body does not absorb all of the calories. Nuts are high in potassium and magnesium. These minerals reduce the risks of contracting heart diseases, reduce inflammations, and also reduce resistance against insulin.
9. Green Tea
If you are in a hurry and don’t have time to sit down and chew on something, then you should take a glass of green tea instead. It is one of the best breakfast beverages that will kickstart your day in a good mood. Green tea is rich in caffeine which helps increase your body’s metabolism and also keeps you alert.
Conclusion
Breakfast might be or might not be the most important meal of the day, but if you can’t survive the day without it, start with any or a mixture of the above options, and your day will be fulfilled.
