If you eat breakfast regularly, there are fewer chances that you’ll gain weight.
This daily routine can also improve brain memory, reduce the risk of type 2 diabetes and can make you happier. But all these advantages depends on what you choose for breakfast.
A healthy breakfast should contain proteins, fruits, grains and vegetables. Therefore, every breakfast should include foods from at least three of the four categories.
Serving size depends on your age, activity and desired weight. But generally, your plate should contain 25% protein, 25% carbohydrates and 50% of fruits and/or vegetables.
Even dough, breakfast is the most important meal of the day, you shouldn’t force yourself to eat when you are not hungry. For example, if you don’t feel like eating at 7 am, you shouldn’t push yourself. There are also more chances that you will gain weight if you force yourself to eat.
The healthiest food you should eat for breakfast:
1.Whole grain bread, whole grain cereals and oatmeal
Breakfast is the best opportunity to fuel yourself up with fiber that comes from healthy grains. This will help you to decrease the blood pressure and cholesterol.
The fibers are very useful because they will keep you full longer and give the energy to go through the day.
When choosing cereals for breakfast, always choose the ones that have at least 5 grams of fiber.
If you consume milk, choose the one with 1% milk fat or less.
Strawberries, bananas, apples, blueberries – whatever you choose, you choose well. There is no such a thing as an unhealthy fruit.
But also, the nutritionist recommended the selection of different types of fruit in a way to take advantage of a variety of nutrients that each type of fruit has. Blueberries are rich in antioxidants, while on the other hand oranges are an excellent source of vitamin C and potassium.
170 grams of yogurt contain the same amount of protein as a medium meat meal, which is why yogurt is an excellent choice for breakfast.
Greek yogurt contains even more protein, twice as much than regular yogurt.
Persons with diabetes or those who pay attention to weight should choose yogurt with a small percentage of milk fat. These are much healthier than fruit yogurt. Fruit yogurts often contain significant amounts of sugar.
5. Fruit Juice
Fruit in liquid form is also an excellent choice. But you need to choose natural juices that contain 100% fruit and which have no additional sugars.
Although you already heard that coffee has a negative influence on your body.
Medical studies continually prove that coffee and other caffeinated drinks are useful and acceptable. Of course, you should not overdo it.
Eggs are, actually, our good friends.
Although a larger egg contains about 212 milligrams of cholesterol, which is a relatively large amount in comparison with other foods. Researches show that cholesterol from eggs doesn’t affect blood cholesterol, but the saturated fats do.
One egg has about 70 calories and contains about 6 grams of protein. Also, before you discard the yolk, you should know that yolk is exactly where the greatest amount of healthy nutrients are.
A yolk is rich in lutein – a vitamin that can be found for example in spinach or kale. And lutein is good at preventing various eye diseases.
8. Peanut Butter
Two tablespoons of peanut butter contain 8 grams of protein, which is about 20 percent of the recommended daily need for adults.
The consumption of protein in each meal daily helps the regulation of blood sugar levels. Also, peanut butter contains only healthy, unsaturated fatty acids.
And instead of plain butter or cream cheese for breakfast always choose cashew nuts, almonds or peanuts butter.
Breakfast foods you should avoid:
Bacon, sausage, pâté, processed cheese, biscuits, pancakes, sauces and energy bars are not a good choice for breakfast.
Most of these foods contain significant amounts of saturated fatty acids and they are incredibly rich in sugar. They were, of course, acceptable to eat from time to time, but are not recommend for regular consumption.
People often think that energy bars are a healthy choice. But, in fact, it is cheaper and a lot healthier to eat a portion of whole grain cereals with milk and any type fruit.