Researches have shown that breakfast is one of the most important meals of the day. It not only fuels your empty stomach but also boosts your brainpower and energies for the daily work. Moreover, several studies have proved that children who eat healthy breakfasts do better at school than breakfast skippers. But some people found it challenging to wake up from bed, tie up for your work, and eat breakfast without being late. That is the reason why so many people skip breakfast or eat unhealthy at all.
But don’t worry… here in this article, we have written simple and easy ways to make your breakfast healthy and nutritious. This list is full of great flavor and nutrients, perfect for an easy and healthy breakfast. Hopefully, you will find one or maybe all perfect for whipping up in the morning.
Choose complex crab
Simple carbs like white flour known as the glue of the gut. Unfortunately, most of the bread and donuts are made of white flour, which can impact drastically. They contain a small amount of fiber and nutrients. Hence, eating this bread for breakfast with low fiber can rise and drop your blood sugar level very fast, and feel hungry. As a result, you will eat more at the next meal, which makes you fatty.
While high-fiber complex crab-like whole-grain cereals fill your belly with proteins, fiber, and slowly digesting ingredients that will last long. And that means it avoids a mid-morning energy crash and keeps you fresh up to your next meal. Research says that each bowl of cooked oatmeal provides the right amount of thiamin, phosphorus, and magnesium, which keeps your blood sugar at an even level. With hundreds of cereal types in the market, oats, brown rice, steel-cut oatmeal, quinoa, whole wheat or spelt flour, bran cereal, and bran flakes are the healthiest ones.
If you want to include the following in your breakfast: whole wheat waffles and pancakes are ideal for a fast and healthy breakfast. Put the exclusive wheat batter in your favorite waffle maker, get ready for your healthy breakfast in only a few minutes, and enjoy with a delicious topping. Consider the below points when choosing the breakfast cereal.
● Choose with high fiber __ at least 3g per serving
● Choose the cereal with less fat or no trans-free fat
● Look for a cereal with added vitamin and minerals
● Less than 140mg of sodium per gram
● Less than 10g of sugar per serving
● Calorie count is 120 per serving
Include Protein
Greek yogurt is ideal for high protein breakfast. 7 oz Of Greek yogurt contains a higher amount of protein, up to 30 grams. A muffin with butter or cheese and Egg with milk is also perfect for an easy and healthy breakfast. Egg contains carbohydrates, protein, Vitamins, and cholesterol in large amounts; hence, it provides a healthy immune system making it ideal for breakfast. Moreover, you might like to add food that maintains diabetes, heart disease, and prevent cancer, like black beans, salmon, and nuts.
Healthy Fats
Eat food that contains healthy fats like MUFA and omega-9-fats in your breakfast. They are beneficial for the body to provide energy, protect organs, and keep our body warm. Not only this, but they also add flavor and texture to your breakfast. Food products like whole milk, nuts, coconut, avocado, and chia seed are rich in healthy fats and perfect for a healthy breakfast.
Low Or Natural Sugar
Breakfast that contains low and natural sugar is highly beneficial for the body. Eliminating added sugar from breakfast helps you lose weight and prevent obesity, which is most people’s basic need. According to a review in The Journal of Clinic and Aesthetic Dermatology, reducing sugar intake and eating a healthy diet helps people have clear skin and reduce skin cancer risk. Moreover, another study in 2017 stated that a high sugar diet is directly related to mood states.
Blend up a delicious smoothie
Smoothies are full of flavor and nutrients, provide an extra energy boost to start your day. You can crave lots of protein and nutrients in only one glass of smoothie. So, if you want an easy and healthy breakfast, toss your favorite smoothies ingredient into the blender with a bit of ice and enjoy an energetic, highly refreshing breakfast.
So, if you want to start your day with a high energy boost and maintain a healthy lifestyle, start with a healthy and nutritious breakfast.
