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Breakfast is often referred to as the most important meal of the day. Breakfast replenishes your glucose supply and boosts your energy levels and alertness. Breakfast also provide essential nutrients that are needed by your body to start up your day. Eating breakfast also helps you control your weight because it fills you up. Eating breakfast generally makes you enjoy a healthy diet because you are less likely to crave for snacks during the day.
A good breakfast should have a combination of protein, thin fat and some fiber-filled carbohydrates. This combination will give you a breakfast that will keep you feeling satisfied and energized. Below are some breakfast food options that are best for you:
Eggs are inexpensive and nutrient-dense breakfast food. Eggs contain choline which is needed daily to regulate your memory, mood and muscle control. Eggs also contain high quantities of proteins which are important for your skin, blood and bones. Proteins take longer to digest than carbohydrates which make egg very satisfying. You can choose to eat scrambled eggs with whole-grain toast. Add sliced tomato to make it a very healthy meal.
Oats are one of the best breakfast foods because they are 100% whole grains and as such, they are filled with fiber, B-vitamins, plant based proteins, iron, calcium and magnesium. They have been linked with health benefits like reduced risk of heart diseases. They have also been shown to improve blood cholesterol. The fiber they contain also fuels your body’s probiotics and helps your friendly gut bacteria to thrive thereby aiding the digestion of foods.
- Whole-Grain Waffles
When choosing waffles, go for waffles made with 100% whole grains, because this keeps the sugar content as low as possible. Waffles are filled with fiber and protein and they contain little sugar. You can use whole-wheat waffles as sandwich or bread, just add eggs or nut butter toppings to make it a delicious breakfast.
- Greek Yoghurt
Greek yoghurt provides a great probiotic benefit. Greek yoghurt is a great low-sugar breakfast food. It is full of calcium and vitamin D, it also has high protein content. You can include fresh or frozen fruits to add a sweet flavour to the yoghurt.
Banana is a very filling food. It is packed with folate and vitamin B6. Banana aids in the production of a hormone called serotinin which helps improve mood and reduce anxiety. Banana is also rich in soluble fiber which can help lower your cholesterol levels. To boost your breakfast with bananas, you can slice them onto a plate of morning oats.
- Coffee or Black Tea
The caffeine and antioxidant found in black tea and coffee have various health benefits which include; decreased risk of chronic disease and weight management. Black tea and coffee contain zero calories. Drinking a cup of black tea or coffee in the morning will help you get a head start on your hydration goals for the day.
- Whole-Grain Toast
Whole grains provide antioxidants which protect your tissues from harmful inflammation that damages your organs. They are also loaded with calcium, potassium, magnesium, zinc and iron. These minerals are essential for your overall immunity and heart health. The vitamins contained in B-vitamins help your body convert food into energy. All these health benefits make whole-wheat toast a perfect breakfast food.
Avocados contain a combination of heart-healthy fats, dietary fiber and water. This combination keeps you filling full and makes you less likely to overeat during the day. Avocado is packed with B-vitamins and minerals. The unsaturated fats in avocado decreases risk of heart disease, cancer and diabetes.
- Sweet Potato
A medium sized sweet potato provides you with almost 400% of your daily vitamin A need. It is rich in beta-carotene which is important for immunity. A single sweet potato also contains 15% of your daily recommended fiber intake, which lowers your bad cholesterol level and boost your gastro intestinal tract health.
A cup of blueberries contain 9g of fiber and 50% of your vitamin C need. Berries contain antioxidants which have cell-protecting properties. They also help protect your blood vessels from harmful plaque and boost your blood circulation. Berries are filled with potassium that help balance your blood pressure.
The above foods are the best breakfast choices because; they are filling and contain lots of nutrients which is exactly what your body needs to kick-start your day and curb hunger.