Popular American breakfast foods like pancakes, donuts, and bacon, are full of saturated fat and sugar and contain little fiber or protein. A healthy breakfast includes nutritious foods that give energy and make a person feel full, which help them prevent overeating later in the day. Not eating the right foods in the mornings can leave you feeling tired, cranky, and overall unsatisfied. A proper diet can fill your body with the energy it needs to get through long days.
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- Eat More Vitamins And Minerals
- Control Their Blood Sugar Levels
- Control Their Weight
- Perform Better At Work
Contents
Eggs
Having eggs at breakfast increases feelings of fullness decreases calorie consumption, and helps maintain steady insulin and blood sugar levels.
People who eat eggs in the morning take in fewer calories and feel more satisfied during the whole day than those who consume other foods like a bagel. Plus, egg yolks contain antioxidants- lutein and zeaxanthin. These help prevent eye disorders like cataracts and macular degeneration.
Though high in cholesterol, eggs don’t increase cholesterol levels in people. Eating eggs may reduce heart disease risk by changing the shape of LDL cholesterol, increasing HDL cholesterol, and improving insulin sensitivity.
Oatmeal
Foods high in carbohydrates are the easiest to convert into energy because your body processes food to release the energy it contains. But simple carbohydrates, such as sugar, get used very quickly, which means that they’ll give you only a short boost that’ll run out quickly.
For long-lasting energy, include complex carbohydrates like oats and grains in your breakfast. Oats are a whole-grain food and a good source of carbohydrates and fiber and some protein and fat.
Oats also contain vitamins and minerals, including:
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- Phosphorus
- Manganese
- Magnesium
- Iron
- Copper
- Vitamin B1
- Zinc
- Folate
Oats will make you feel fuller longer because of their fiber content. In other words, oatmeal will provide long-lasting fullness to get you through your day.
Berries
All berries like blueberries, strawberries, blackberries, and raspberries, are an excellent way to start the morning. They are fiber-rich and low in calories, contain disease-fighting antioxidants.
Add berries on oatmeal, cereal, or yogurt, or you can also blend them into smoothies. You can also buy frozen berries if fresh berries are expensive or not in season, and they are equally fresh and nutritious. However, it is also best to have frozen berries without any added sugar for optimal health benefits.
Avocado
Avocado toast became the latest breakfast craze. Avocados are fruit containing a variety of nutrients, such as healthy fats, vitamins, and minerals.
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- Vitamin K
- Vitamin C
- B Vitamins
- Vitamin E
- Folate
- Potassium
Coconuts
Coconuts give mostly fat, but they also have several essential minerals and Vitamin B. The high fiber in coconut meat can also help slow digestion and regulate blood sugar levels.
Shaved or flaked coconut adds a pleasant flavor to sweet breakfast dishes. Try it on top of oatmeal, yogurt, or cottage cheese along with other fruits, like berries or mangoes.
Green Tea
Green tea is one of the best and healthiest drinks to add to the morning meal. It contains caffeine that improves mood and alertness, along with raising metabolic rate.
Green tea gives only 35 to 70 mg of caffeine a cup, about half the amount in coffee. It also contains an antioxidant, EGCG, which may protect your nervous system, brain, and heart from damage.
Greek Yogurt
It is an excellent protein source to eat in the morning. It is creamy, thick, and contains more protein than regular yogurt. In addition, it contains calcium and probiotics that help support a healthy immune system and gut.
People can include this high-protein, low-fat food with other foods on this list, such as berries.
Chia seeds
They are a high source of fiber. The fiber in it is viscous, which means it absorbs water. Therefore, as the food moves through the digestive tract, it will expand in volume. Adding just a spoonful of chia seeds to your breakfast meal can mean feeling satiated for much longer.
Final Words
If you eat in the morning, ensure to start your day off right by feeding your body with the healthy and nutrient-dense foods in this article. Adding any of these foods to your breakfast gives you the extra boost you need to make it through the day. Many of these foods contain a healthy measure of fiber to slow down digestion and keep you satisfied. In addition, the vitamins and antioxidants mixed with protein and healthy fats make you feel energized as you go about your day.
