If you have trouble thinking of the best way to start your day, you’re not alone. Many people find that their mornings are hectic, and they don’t know how to make their breakfast as healthy as possible. If you’re looking for some guidance on what to eat first thing in the morning, then this article will help. We’ll talk about how to include good fats, carbs, and proteins in your diet as well as which foods are the healthiest breakfast menu options to start your day with. Also, there are many types of breakfast if you want to know visit Different Types of Breakfast Here is The Healthiest Breakfast Menu for you
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Starting your day with protein
It’s probably not a big surprise that eating protein, in general, can help curb hunger, but research suggests that starting your day with protein may be an especially effective way to tame cravings. In one study, participants who ate eggs for breakfast felt more full and had an easier time resisting snacks than those who had cereal or a bagel. Other research suggests that high-protein breakfasts are particularly beneficial for women because they increase levels of hormones that help keep appetite in check. Tofu Scramble with Spinach is one option; another is Eggs with Creamed Spinach.
Eggs, toast and coffee
While eggs and toast with coffee may be a quick way to start your day, it’s not necessarily a healthy one. A study published in Nutrition Journal found that eating fatty foods for breakfast has an immediate impact on your glucose response and boosts levels of cholesterol and triglycerides throughout most of the morning. A better alternative is a bowl of whole-grain cereal with milk or yogurt, which has more fiber than white bread and plenty of vitamins without as much fat. Eggs are also an option if you have time, but try not to go overboard on bacon or sausage—the saturated fat they contain can cause blood cholesterol levels to spike significantly after only one meal.
A glass of fruit juice
While fruit juice may seem like a healthy alternative, it’s actually not much better than soda. Fruit juices are loaded with sugar and calories—the average glass of orange juice has 200 calories, for example—without filling you up. Focus on eating whole fruits instead; one medium-sized apple contains only 80 calories but gives you tons of fiber and nutrients. Another perk? Fruit is digested slowly, so you feel full longer after eating it. For maximum weight loss results, drink water or unsweetened tea instead of your favorite juice.
Related: 3 Different Types of Breakfast
Cereal and milk
This breakfast combination is a classic for a reason. Most cereals are fortified with vitamins and minerals, including iron, zinc, folic acid and vitamin D. Add milk (even non-dairy milk) or yogurt for even more nutrition—just remember that many breakfast drinks have added sugar or artificial sweeteners that can do your waistline more harm than good if you’re watching your weight. Watch out too for those low-fat cereals with low-quality ingredients; they may not contain much dietary fiber or protein compared to their whole-grain counterparts. All in all, cereal provides quick and easy nutrition on the go.
A smoothie bowl
You can easily put together a simple smoothie bowl that’s quick and easy on your digestive system, giving you long-lasting energy throughout your morning. These bowls are high in carbohydrates, with whole grains—such as oats or brown rice—as well as healthy fats like omega-3s, which help reduce inflammation in your body. Smoothies also contain fewer ingredients than traditional breakfast foods, like bacon and eggs; plus smoothies can be more filling since it takes longer for your body to digest liquid food. If you’re worried about adding extra calories from yogurt or fruit in your bowl, plenty of low-calorie options still taste great. Here’s an example of a green smoothie bowl recipe you can try making at home!
Related: Is 5 am too early for breakfast?
A study published in Nutrition Research found that eating yogurt with live, active cultures (like those found in Yoplait Original 99% Fat-Free) can help prolong hunger and reduce overall calorie intake. What’s more, calcium may cause weight loss by aiding in muscle contraction and reducing fat storage. Yoplait is a great option because it also contains a good amount of protein for added satiety. A 2008 study by Zemel et al. suggested that increased calcium and dairy consumption throughout adolescence could have long-term health benefits including weight control.
Oatmeal with fruit
For a heart-healthy start, go with oatmeal and top it with blueberries. Oatmeal has been shown to help lower cholesterol levels and reduce your risk of heart disease. Berries are an excellent source of antioxidants, which protect cells from damage caused by free radicals. Go for whole grains like oats; processed varieties have lost their nutritional value. Oatmeal is also an excellent source of fiber and protein – two nutrients that are important for keeping you full throughout your morning at work or school. It’s important not to overdo it on sugar or fat when you eat your oatmeal; add some berries instead of drowning them in syrup or chocolate chips!
A healthy breakfast sandwich
If you don’t have time for a big breakfast, pack a few nutritious, filling ingredients so you can make something quickly on your way out. Take an English muffin or bagel, ham and cheese slices and some grape tomatoes. Throw it all in a plastic container or bag before leaving home. At work (or school), slice open your bagel and microwave it for about 15 seconds; remove one end of an English muffin and toast it for about 30 seconds in a panini press; add cheese and ham if desired, then put in lettuce leaves or any vegetables you like on top. Assemble sandwich as usual. Now go enjoy your healthy breakfast! This will keep you full until lunchtime and is both delicious and nutritious.
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