Wonder why breakfast is called the best meal of the day? Simple! After a night stint of starvation, food could not taste more delectable. On a serious note, eating a nutritious morning meal within the first hour of rising not only kick-starts your metabolism for the day, but can give you energy, satisfy your appetite, and ensure that the food that follows is processed with equal swiftness. Skipping it on the other hand can set the stage for binge eating later in the day.
A good breakfast needs to combine carbs, high-fiber with proteins. The next time you rush out the door in the morning grab one of these items to make sure that you’re fit and fine all day long.
Oats contain beta-glucan, a kind of fiber that helps lower cholesterol when eaten regularly. They are rich in omega-3 fatty acids, folate, and potassium. Cooked or instant, consuming oats either ways is a healthy choice for breakfast. Just steer clear of the flavored kinds that can be packed with sugar. Try to sweeten your bowl with milk and a bit of honey, and top with fruit and nuts instead.
Creamy yogurt is loaded with calcium and enriched with protein that’ll keep a person energized throughout the day. Quick and easy, one can choose from plain, nonfat variety and add some fruit to give it some flavor.
Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie! Just two tablespoons of wheat germ provides about 15 percent of your recommended daily intake of vitamin E.
Eating just half a grapefruit before each meal may help you slim down faster, because this food item has fat-burning properties which facilitate blood sugar and insulin levels. Grapefruit is also filling, hydrating and packed with immunity-boosting antioxidants.
Bananas provide a healthy dose of potassium that helps lower blood pressure naturally. Banana, especially with a touch of green are full of resistant starch, a healthy carbohydrate that keeps you feeling satiated longer.
Eggs are a rich source of protein and nutrients like vitamin D that help sustain your energy levels, keeping you satisfied for longer and diminish the urge for a mid morning snack.
Almond butter contains slightly less saturated fat as opposed to peanut butter. Moreover, it is an excellent source of protein.
Watermelon is touted for its hydration properties and is a source of lycopene that is important for vision, heart health, and cancer prevention.
Flaxseed is a gold mine of omega-3 fatty acids and is also rich in fiber and lignan, an antioxidant that’s been shown to protect against breast cancer.
Blueberries are tiny superfruits that pack a big antioxidant punch. They improve everything from memory and motor skills to blood pressure and metabolism while being lower in calories than other fruits.
High in antioxidants, strawberries provide vitamin C, along with large quantities of folic acid and fiber. They are also great for your heart.
Coffee drinking has been linked to a lower risk of several diseases such as diabetes and prostate cancer, and it may even increase life expectancy.
If you’re not a coffee person, tea is a great alternative. Given that it has less caffeine than coffee, the beverage hydrates more effectively. Tea, especially, the green variety is a rich source of the immunity-boosting antioxidants known as catechins.
Whole wheat bread
Carbohydrates are important for breakfast, but the type of carbs can make a big difference. Just remember whole wheat and other whole grains contain more fiber and nutrients than in their white, refined counterparts.