Skipping breakfast can set you up for overeating later in the day. A healthy morning meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long. Nutrition is vital in promoting and sustaining healthy living around the world.
Check out these amazing foods for your breakfast;
Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Its also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Trying to lose weight? Grapefruit has fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.
For a well-rounded breakfast, pair it with protein—such as yogurt or an egg. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.
This Nigerian breakfast is deep-fried and made from peeled black-eyed beans and cooked with spices. Though typical as a breakfast, this is a great snack that can be eaten at any time of the day. It is often eaten with pap, a custard made from corn.
There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they’re still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
“Slice it up and add it to cereal or oatmeal. “It will add natural sweetness, so you may not need additional sugar.”
Bananas are very healthy with dose of potassium, an electrolyte that helps lower blood pressure naturally, they are a particularly good choice for people with hypertension.
These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Reason? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.
Almond butter is an excellent alternate source of protein, and it’s filled with monounsaturated fat (one of the good fats). It’s really delicious spread on whole grain bread or paired with a banana or an apple.”
Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though—a definite point in its favor, even for people who aren’t allergic to peanuts.
As its name suggests, watermelon is an excellent way to hydrate in the morning. What’s less well known is this juicy fruit is among the best sources of lycopene—a nutrient found in red fruits and vegetables that’s important for vision, heart health, and cancer prevention.
Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it’s a bit more complicated than that, but that’s no reason to not eat watermelon!)
Chai and Mandazi (Kenya)
This breakfast is a rich, sweet treat that is also known as a “Swahili Coconut Donut.” It’s a fried dough made with coconut milk, cardamum, and coconut flakes. Sound like something you want to add to your breakfast routine?
Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits.
Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.
If you’re not the coffee type then Tea is a good alternative, due to its impressive health benefits. Because it has less caffeine, it hydrates you more effectively than coffee, and it’s also a rich source of the immunity-boosting antioxidants known as catechins.
All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body’s metabolism and help you lose more weight around the middle.
Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains—whether they’re found in bread, toast, or English muffins—contain more fiber and nutrients than their white, refined counterparts.
What you put on it matters, as well. “its always better with egg or some almond butter.”
“Berries are superfoods because they’re so high in antioxidants without being high in calories,” Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.
Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)
Cranberry juice, which helps limit bacterial growth, is best known for warding off urinary tract infections (UTIs), but its healing powers may not stop there. The tart juice appears to promote cardiovascular health, and preliminary research in petri dishes suggests that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs.
“Cereal can be tricky, because there are so many different kinds out there. “Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet.”
You’ll find the best in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.
Fresh squeezed Orange Juice is a classic and tasty morning beverage, but that doesn’t mean it can’t be improved on. For even more nutritional benefit, you’ll want to opt for a store-bought variety that’s fortified with vitamin D. Along with fatty fish and fortified milk, fortified OJ is one of the few dietary sources of the sunshine vitamin, higher levels of which have been linked to a lower risk of osteoporosis, depression, and certain cancers.
However, you should stick with one small glass a day. Fruit juice is high in calories and sugar, she says, and shouldn’t replace whole fruit in your diet.