Breakfast is no doubt the crucial meal of the day.
Time and again nutritionists have stressed that breakfast should never be skipped.
Do you often skip breakfast?
Before you skip this meal again, you would want to take a look at this article. You will learn about the best and worst foods we eat in breakfast.
If you are eating unhealthy breakfast then, avoid this mistakes by eating healthy breakfast.
Why Should You Eat Breakfast?
A healthy breakfast is important since it stimulates your metabolism and recharges your body after breaking the long night fasting period.
Our body requires vitamins and nutrients after waking up to begin with its normal functions. It fuels you up and sets a proper note for the entire day.
Many experts suggest that this meal can raise your performance by almost 30%. It can reduce the hunger pangs throughout the day.
It is seen that people who do not have breakfast binge on unhealthy food items that can cause unnecessary weight gain.
In fact, there are many studies which have indicated that people who do not eat breakfast are heavier than those who have regular breakfast.
People who are regular in eating their breakfast are less likely to suffer from obesity and diabetes. If you wish to lose your weight, then you must begin your day with nutritious and healthy breakfast.
So if you are running short of time and hungry after waking up these ideas will help you from skipping your morning meal.
Healthy Breakfast Ideas
Eggs can be your best bet if you want to lose weight. You can have scrambled, boiled, poached or fried eggs that will keep full for a longer period.
It is loaded with high-quality protein, i.e., 6.5 g that constitutes to about 13 percent of your daily requirement. They also contain vitamin D that can support the overall health of overweight individuals.
Several studies have revealed that people who had an egg every morning for their breakfast lost a good amount of weight. They can help you maintain your energy levels and keep you satisfied for a long time.
Most importantly they are a smart choice of food for people who go for those who believe in consuming fewer carbohydrates to get rid of excess fat.
2. Fresh Fruits
Fresh fruits are an excellent option for a healthy breakfast.
It is full of antioxidants, natural sugars and fiber for instant energy. Many fruits are rich in potassium and low in sodium. Moreover, it is packed with a lot of vitamins and low in calories. They are beneficial for weight loss since they can ward off fats and cholesterol from the body.
It is better to opt for raw fruits rather than fruit juices since it has got high fiber as well as some important vitamins. You can slice some of your favorite fruits that can give you energy until lunchtime. They can also be taken in the form of smoothies which is a mixture of fruits and yogurt or milk.
Oatmeal can serve as a filling and healthy breakfast which has numerous health benefits.
It is loaded with fiber and can give you a feeling of fullness since it takes a long time to get digested in the body so it can quickly help you lose weight.
The fiber in oatmeal contributes to prevent hunger and promotes satiety for a longer period. Since it has slow release carbohydrates, it does not spike your blood sugar level.
You can add a dash of unsweetened applesauce or fresh fruits to sweeten it. You can also sprinkle spices like nutmeg or cinnamon to give it an excellent flavor.
It can easily satisfy your hunger till your lunch. Since it has a lot of health benefits, you can try finding new and different ways to have it regularly.
4. Cottage Cheese
Cottage cheese is a healthy item for your breakfast since it is high in proteins which help to maintain your lean muscle mass. It has an average of about 14 g proteins and is an excellent source of calcium.
It can be mixed with fruit which can give you proteins as well as some healthy carbohydrates. Since it is low in fat, it should form the major part of the diet for the people who are struggling with weight loss.
It can help to increase satiety or give you a feeling of fullness. It can help you maintain a good body weight.
Cottage cheese goes well with raisins, sliced tomatoes, avocados, and scallions.
5. Greek Yogurt
Greek yogurt is a creamier and thicker version of yogurt that is loaded with high amount of proteins as well as some appreciable amount of sugar and carbohydrates.
It comes in various flavors and almost contains twice the protein as that of a regular plain yogurt. It has low sodium content which is ideal for those suffering from high blood pressure and heart problems.
It is packed with some healthy probiotics that can help promote your immune system and digestive system.
If you want to reduce your intake of carbohydrates, then this yogurt might very well be your ticket. It can be mixed with granola, fresh fruit or simply eaten plain.
6. Energy Bars
Energy bars can make a perfect choice for breakfast since they are loaded with nutrition.
You can choose energy bars that contain 10 g protein that can satisfy your appetite. They feature delicious seeds, nuts, and nuts.
If you do not have sufficient time for breakfast, you can easily carry these bars in your bag or purse and munch on it. It is important to choose energy bars that contain whole grains that can give you the desired amount of energy-producing carbohydrates.
7. Peanut Butter
Peanut Butter has a high fiber and protein content that makes you feel fuller. So you are less likely to binge on junk food or unhealthy snacks later on.
It is packed with healthy fats, protein, fiber, potassium as well as antioxidants. The fiber present in it can help in regulating your digestive system.
It can give a good supply of some healthy fats to your body that can leave you with a lot of energy throughout the day.
The mono-saturated and poly-saturated fats found in the peanut butter can prevent you from developing heart disease. It can also help you fight cravings and stay on your weight loss track.
You can slather one or two tablespoons of peanut butter on a whole wheat toast. But you have to make sure that it is consumed in moderation.
8. Brown Rice
Brown rice is a healthy option for breakfast since it is full of B vitamins and fiber. It is unrefined, unlike white rice that is refined. The fiber content of brown rice can improve your bowel function.
It is low on glycemic index that can help to reduce the insulin spikes. It can help in the stabilization of your blood sugar level and serves to be the best food for those who have diabetes.
The manganese present in the brown rice can help your body to synthesize fats. It also contains some naturally occurring oils that are beneficial in normalizing the cholesterol levels.
You can cook the rice well in advance at night and then add some raisins, a dash of honey and cinnamon or some cut fruits to it in the morning for a delicious treat.
9. Whole- Grain Cereal
Eating whole- grain cereal for breakfast is a good idea since they are rich in nutrients, low in fat and high in fiber. It provides a feeling of satiety and helps in weight loss.
The vitamins, antioxidants, and minerals found in the whole grain cereals can protect you from free radical damages, cancers and heart diseases. The fiber in whole-grain cereal helps to maintain a good digestive health.
These are some of the most healthy options for you to choose for your breakfast. But there are some other foods that you should completely avoid while starting your day. Some of these foods are given below:
Top Unhealthy Breakfast Foods
1. Fatty Meats
Sausages, hams, and bacon forms common choice for a big breakfast. Even if bacon is high in protein, it is not a healthy option for breakfast since it is loaded with fats.
They increase the risk of heart disease, strokes and HDL cholesterol. They should be completely avoided first thing in the morning.
Instead, you can replace them with lean protein which can help you to stay fuller till your afternoon meal.
Donuts are delicious but one of the worst food items to indulge in for breakfast. They are tempting but can raise your blood sugar and many of them contain trans-fat. They are made from refined white flour which is unhealthy.
They can lead to obesity, heart attack and several other serious conditions. There is little or no nutritional value in donuts so it is best to avoid having this terrible food item for breakfast.
3. Fruit Juice
It is hard to believe but having a fruit juice can prove to be unhealthy since they come with added sugar which makes them as worst as having soda or other sugary drinks for breakfast.
If you need a boost of Vitamin C, then you might just grab a whole fruit that will give you fiber as well. You can also choose some other breakfast beverages like low-fat milk or plain coffee.
Pastries are very tempting but are high in fats and calories. They contain excessive carbohydrates that can make you hungry sooner. The high sugar in them can lead to a greater risk of obesity and diabetes.
It is best to resist the temptation of grabbing a pastry for your breakfast. You can substitute it with a muffin as it is known to lower the risk of diabetes.
5. White Bread
White bread is one of the worst food that you can have for your breakfast. It had less nutrition value and packed with yeast that can leave you to feel bloated.
It is high on GI that can cause insulin spikes. A whole grain bread is a better choice since it is rich in fiber and causes a slow rise in your blood sugar level.
6. French Fries
French fries contain unhealthy trans fats that can increase your bad cholesterol and increase your chances of heart disease.
They can pose several serious health risks since it has saturated and trans fats. Since they are high glycemic, there are rapid fluctuations in your blood sugar levels that can easily increase your risk of type 2 diabetes and weight gain.
They contain a lot of calories since they are completely soaked in oils. So it is better to stay away from eating french fries for breakfast.
Many people consume rice along with dals and curries for breakfast. But rice contains a high amount of starch that can make you sleepy and sluggish in the morning.
Rice can get quickly converted into sugar that can easily spike your blood sugar in a matter of few minutes. Since it is tasteless, you are forced to consume extra salt that can cause a problem for people with high blood pressure.
8. Instant Noodles
It is not a good idea to have instant noodles in the morning for breakfast as it has a high sodium content and filled with empty calories. They are high in saturated fats that can surely increase your chances of heart diseases.
The high sodium content in the noodles can increase the risk of kidney problems. It can also reduce the ability of the body to absorb other nutrients that are obtained from various vegetables and fruits.
They do not contain any minerals or vitamins that can cause various physical problems like scurvy and night blindness. They contain preservatives and several other ingredients that can lead to cancer. It is advisable to avoid this unhealthy choice of breakfast.
Burgers are extremely fattening food items with little nutrition value. They are a highly processed item and have excessive sodium content that can lead to several serious health issues such as kidney disease and high blood pressure. It is best to go for veggie burgers than hamburgers since they contain less saturated fats.
10. French Toast
French toast is made with white bread that is loaded with yeast and contains unnecessary calories. It has high saturated fats that might result in clogged arteries.
You can minimize the amount of these fats you can add nonfat milk rather than using whole milk.
11. Fried Eggs
Eggs surely form an ideal breakfast, but when you fry them in butter or oil, they get loaded with cholesterol.
Fried eggs can lead to loss of nutrients and cause lipid oxidation that is harmful to your body.
It is a bad idea to fry eggs in polyunsaturated vegetable oil. So if you want to lose weight you should ideally have boiled or poached eggs.
12. Fried Chicken
Fried chicken is loaded with trans fat and some other chemicals. It contains MSG that is used to bring flavor to the food which is known to cause brain cell damage.
It is very high in calories and one of the worst dishes to start your day with.