Breakfast is the most important meal of the day, but most of the time overlooked by many because of a busy lifestyle. As you woke up, your stomach is empty for a longer period and it is important to have a heavy breakfast in the table. Eating a healthy breakfast can result in a more productive day because you have more energy to use for the rest of the day. It does not require tons of preparation or culinary skills to prepare a tasteful and nutritious morning meal. You can prepare simple foods like eggs, fruits, bread, and oats can give you a healthier breakfast.
1. Coffee
Coffee is the most popular drink during breakfast. They said that breakfast is not complete when there is no coffee. According to statistics, there are increasing numbers of people who cannot start a day without sipping a hot cup of coffee. It is considered as a healthy breakfast because it contains caffeine that helps to improve your mood, alertness, and mental performance. It is also a great source of antioxidants that can reduce inflammation, decrease the risk of having diabetes and liver disease, and protect the cells lining of the blood vessels.
2. Oatmeal
Oatmeal is the most common breakfast food that is served in the table. It contains a unique fiber called beta-glucan that can reduce cholesterol and promotes the feeling of fullness. Oatmeal is also rich in antioxidants that can decrease blood pressure and benefit heart health. In every one cup or 235 grams of cooked oatmeal contains 6 grams of protein. It is best to serve with milk instead of water or serve it with eggs or cheese.
3. Eggs
An egg is considered as a healthy breakfast as it contains high-grade protein. Aside from healthy benefits that you can get from eggs, it is also delicious. Egg yolks contain antioxidants called lutein and zeaxanthin that help to prevent eye problems like cataract and macular degeneration. A healthy eye is very important for everyday work. It has also choline content that is an important nutrient for alert brain and healthy liver. Eating whole eggs per day can reduce the risk of having a heart problem because it is lowering the LDL or bad cholesterol and increasing the HDL or good cholesterol in the body.
4. Berries
There are many kinds of berries including strawberries, blueberries, raspberries, and blackberries. Berries are loaded with antioxidants that fight free radicals in the body. It is can be added to your healthy breakfast because they’re lower in sugar yet high in fiber. In every one cup of berries, it contains 50-85 calories enough to give you a quick energy boost. Berries can prevent inflammation, reduce blood cholesterol, keep the cells healthy, and stay away from free radicals.
5. Nuts
Nuts also consider as an energy-boosting breakfast food. It is nutritious and can easily add to breakfast to help prevent weight gain. There is a study stating that nuts are high in calories but it doesn’t mean that you absorb all the fat in them. It is a highly valued healthy breakfast because it contains a high in heart-healthy monounsaturated fats, magnesium, and potassium that helps to prevent chronic diseases.
6. Green Tea
Aside from coffee, green tea is another energy-boosting option for a healthy morning meal. It is known as a healthy beverage as it contains antioxidants. Like coffee, it also contains caffeine that can improve alertness and mood. It has only 35-70 mg of caffeine content per cup that is about half of the amount of caffeine content of coffee. It is a healthy breakfast because it helps to reduce the risk of diabetes. There are 17 studies are showing that green tea can reduce blood sugar and insulin levels.
7. Fruits
All kinds of fruits are considered heavy breakfast that is loaded with vitamins, minerals, potassium, and they are relatively low in calories. In every one cup of any kind of fruit, it contains 80-130 calories. Those citrus fruits like oranges, mangoes, and lemons are very high in Vitamin C that helps the body to protect from any diseases. Fruits contain fructose and it is easily digested to fuel your body in the morning.
