THE 10 BEST AND HEALTHIEST THINGS TO EAT FOR BREAKFAST

Breakfast is the most important meal to keep you running the whole day. Read more to learn about various healthy breakfast options that offer plenty of nutrition and protect you from various diseases/disorders.

Breakfast is the most important meal of the day.'-we have all heard this phrase at least a hundred times from our parents and teacher. But why do our elders emphasize having a healthy breakfast to start our day? And what are the healthy breakfast options? Let's dig in:

Why is a healthy morning breakfast deemed necessary?

1. Breakfast presents an opportunity for us to consume the necessary vitamins and minerals through dairy, grains, and fruits, which we might miss in our meals throughout the day.

2. Due to night fasting, while we are asleep, the blood sugar level necessary for our brain and muscles to function gets low. Breakfast helps it restore to an ideal level.

3. Many studies have often linked eating healthy breakfast foods to a lowered risk of obesity, diabetes, and heart diseases with improved memory and focus. It is indeed a necessary meal of the day.

What is a good breakfast for energy?

A healthy breakfast can help you feel energized and vibrant throughout the day. Depending upon the needs, one should mix and match with different healthy breakfast options.

As shocking as it might sound, many people eat breakfast for weight loss. Eating protein and fiber-rich meals in the morning keeps your hunger in check during the day and prevents you from overeating.

You can opt for fruit, nuts, or peanut butter and banana sandwiches as breakfast options for kids, providing them the necessary nutrition and energy to carry on with their day.

Foods rich in carbs, protein, healthy fats, and fiber should be the core breakfast options for adults. As carbohydrates provide immediate energy, protein provides it later, and fiber keeps you satiated.

Best 7 items to eat to start your day with full-energy

Nuts, seeds, and fresh seasonal fruits and vegetables rich in vitamins, minerals, and antioxidants can provide our body with the necessary nutrients to keep ourselves energized for the entire day.

Let's take a look at some of the food items that give a natural energy boost:

1. Avocado: High in vitamins, minerals, and good fats that provide our bodies with long-lasting energy. 

2. Almonds: Provides protein, fiber, and monounsaturated fats.

3. Kale: High in the vitamins, minerals, and antioxidants that our bodies require for energy.

4. Banana: This potassium-rich fruit also contains magnesium and B vitamins in abundance.

5. Chia seeds: Reliable source of Antioxidants, vitamins, minerals, protein, fat, and fiber.

6. Dates: Rich in Calcium, phosphorus, potassium, magnesium, zinc, and iron.

7. Eggs: Should be in every high protein breakfast. Provides high-quality protein and healthy fats that keep us satisfied and provide us with long-lasting energy.

10 best and healthiest things to eat for your breakfast

1. Eggs

Eating eggs for breakfast boosts satiety, lowers calorie consumption in the later meals, and helps keep blood sugar and insulin levels in check. In addition, eggs are a great source of quality proteins and several other nutrients.

2. Greek yogurt

Probiotics like Bifidobacteria, which help keep your gut healthy, are abundantly found in some varieties of Greek yogurt. In addition, Greek yogurt is rich in protein, which might help you lose weight by suppressing your appetite. 

3. Coffee

Coffee helps reduce inflammation, lowers the risk of diabetes and liver disease, and preserves blood vessel cells. It also contains caffeine, which may help with mood, mental function, and metabolism.

4. Oatmeal

Oatmeal is high in beta-glucan fiber, which reduces cholesterol and makes you feel full. It also includes antioxidants, which may help to lower blood pressure and improve heart health. 

5. Chia seeds

Chia seeds are rich in fiber and antioxidants, which help lower inflammation and illness risk. In addition, antioxidants in chia seeds safeguard cells from unstable chemicals called free radicals created during metabolism.

6. Berries

Berries have high fiber content and are low in calories. They're also high in antioxidants, which may lower your risk of illness.

7. Nuts

Nuts are abundant in magnesium, potassium, and monounsaturated fat, which are beneficial for your heart. This nutrient-dense breakfast option can help lower your risk of heart disease and improve blood sugar regulation.

8. Green tea

It is one of the healthiest drinks to start your day. It includes caffeine, which boosts metabolism and enhances alertness and mood. In addition, it has EGCG, an antioxidant that is good for your brain and neurological system.

9. Protein shakes

There are many protein shake variants to choose from: whey, egg, soy, and pea protein. It is a high-protein breakfast option that increases satiety while also keeping blood sugar levels stable.

10. Fruits

Fruits have a low-calorie count but are abundant in vitamins, potassium, and fiber. You can Combine fruits with cottage cheese, greek yogurt, eggs, or cheese for a meal that will last for hours.

Importance of low-calorie and high-nutrition breakfasts

There are several benefits of having a high-nutrition low-calorie breakfast:

- High energy : A healthy breakfast increases energy levels and replenishes glycogen, allowing the metabolism to run smoothly throughout the day.

- Source of essential vitamins, minerals, and nutrients : People who have a healthy breakfast regularly are more likely to meet their body's nutritional needs.

- Helps in weight control : By preventing changes in blood sugar level, it helps regulate the appetite for mindful eating.

- Boosts brain power : By providing the necessary energy for brain functions, a healthy breakfast helps us with better concentration, focus, and memory power.

- Reduces the risk of falling sick : People who regularly eat healthy veg breakfast develop better immunity and are less prone to falling ill.

Important things to note

Despite the knowledge and understanding, many people find it hard to eat breakfast due to lack of time. Therefore, many people opt for different breakfast ideas (such as diet breakfast), which is fine.

The bottom line is that we should try to start our day with a healthy and wholesome meal. A healthy breakfast not only makes us feel energized throughout the day but also keeps us feeling satisfied and calm.

If you find it hard to eat first thing in the morning due to a lack of appetite, try to adjust your dinner time so that you wake up a little hungry in the morning, ready to have your breakfast.

You can also try mixing and matching your meals from time to time so that you don't get bored of having the same breakfast every day.