We all know that breakfast is the most important meal of the day. People who tend to skip breakfast, often overeat later in the day. Research shows that those who eat breakfast regularly tend to be leaner than those who skip breakfast. A healthy breakfast can satisfy your appetite, fill your body with energy, help boost your metabolism so that you lose weight and boost your brain power to help you perform your best throughout the day.
But what you choose for breakfast is crucial to make your day and stay healthy. A healthy breakfast combines good carbs, some protein and fiber. Luckily, there are plenty of options. Here are top 10 healthy breakfast foods which will help you get lot of fiber, calcium, vitamin A and C, iron, riboflavin and zinc. These breakfast foods will also help you to eat less fat and dietary cholesterol.
Top 10 healthy breakfast foods:
Oatmeal is the best food to start your day off right. Oatmeal contains beta-glucan-a type of fiber that helps to keep cholesterol level in check and help you keep fuller longer, lower blood sugar level and help you maintain a healthy weight. Oatmeal is also high in omega-3 fatty acids, potassium and floate. Avoid instant and flavored variants as they can be packed with sugar. Use honey and milk instead and top with dried fruits and nuts or fresh fruits to make it healthier.
Non-Fat Greek Yogurt
Yogurt, preferably non-fat Greek yogurt, is loaded with filling proteins and calcium and helps in feeling full for a longer time. Choose non-fat variety and add fruits or honey to sweeten it. It helps to keep the mid-morning hunger pangs at bay.
Easy and versatile eggs are one of the best foods for breakfast. Eggs are rich in protein, vitamin A, D, and host of essential nutrients. Antioxidant lutein contained in eggs is healthy for your skin and eyes. Eat them as scrambled, soft-boiled, poached or omelet, whatever way you like.
Toss blueberries, strawberries, raspberries in your cereals, pancakes, oatmeal or yogurt to make your breakfast healthier. Berries are low in calories and high in vitamins, minerals, fibers and packed with antioxidant phytonutrients which helps to protect against heart disease and cancer. Studies also suggest that eating blueberries regularly can improve you metabolism, blood pressure and even memory because it has the highest concentration of antioxidant anthocyanins.
Banana is another great food for breakfast. They are one of the best sources of healthy carbohydrates that keep you feeling fuller for a longer period. You will also get a healthy dose of potassium that helps to lower blood pressure. Slice them and add in your cereals or oatmeal. Its natural sweetness will help you to avoid sugar.
If you don’t eat enough seeds and nuts, add some wheat germ in your cereals, yogurt, and smoothies and get your daily dose of vitamin E, which is often low in our diet.
Grapefruit is a great source of vitamin C and potassium and is also packed with fiber which will help you feel fuller longer. Eating half a grape-fruit will also help in keeping the blood sugar and insulin level intact. Grape fruit is also high in immunity-boosting antioxidants, has fat-burning qualities and is very hydrating.
Watermelon is another super hydrating food. This juicy fruit is rich in lycopene which is beneficial for heart health, cancer prevention and for protecting vision. This low calorie food can also aid in weight loss.
Get a quick protein boost by spreading 1 tbsp peanut butter on your whole grain bread or in your cereal. Peanut butter is excellent source of protein and monounsaturated fat, which will not only help you feel satisfied but will also help lower bad cholesterol.
Cottage cheese is another good choice for a healthy breakfast. It contains all the essential amino acids and qualifies as a good protein breakfast. Cottage cheese is also high in calcium which is needed for muscle contraction and of the normal nerve functioning. Having 1 cup of cottage cheese daily will help you to fulfill 18 percent of recommended daily dose. Eat low-fat cottage cheese by spreading on your bread or mixed with fresh fruit to start your day with full energy.
Incorporating these foods in your breakfast daily will you help to get the perfect mix of healthy nutrition and will not let you feel hungry off and on. Being healthy does not mean you have to compromise with your taste. You can make healthiest breakfast using these healthy foods that also tastes great.