Due to busy schedules and hectic lifestyles as well as the aim to cut calories and lose weight, many people skip breakfast. Yet, it’s not a good idea to skip this important meal of the day.
Breakfast is the most important meal of the day. Its name comes from the idea of breaking the fast and waking up your metabolism rate. It provides energy and nutrients to help you carry out your day’s activities.
There were several studies which prove that people eating breakfast can drop pounds and maintain a healthy body weight. When people skip breakfast, they often snack on foods that are high in sugar and fats.
Eating breakfast also makes you more alert, more efficient, and improves mood. Plus, it can reduce obesity, diabetes, high blood pressure, and heart diseases. While those who skip breakfast can make you disinterested, irritable, and apathetic.
For your breakfast to be healthy, you must choose foods that are high in protein, fiber, vitamins, carbohydrates, and other essential nutrients. Avoid consuming foods that are full of sugar, salt, refined grains, and saturated fats in the morning.
Here Are Some Quick And Healthy Breakfast Ideas You Can Try
Oats
Oats are rich in fiber, folate, potassium, and omega-3 fatty acids. You can opt for steel-cut, rolled or instant oats but you should avoid the flavored varieties as they can be packed with sugar.
Make your oatmeal healthier by topping it with some dry fruits, nuts, chopped fruits like apple or blackstrap molasses. You may also cook your oats in low-fat or skim milk and sweeten it with honey.
Whole-Wheat Bread Sandwich
Sandwiches are easy to make and can be prepared in many ways. Always make your sandwiches with whole-wheat bread to achieve its health benefits as it contains more fiber and nutrients than white, refined bread.
Just spread out some almond butter or peanut butter on 2 pieces of whole-wheat bread and your healthy sandwich is ready. Moreover, some cucumber, tomato, lettuce, cottage cheese, and spinach can also be added to make your sandwich. A glass of warm water can be paired with your sandwich.
Eggs
Eggs are rich in proteins, vitamin D, and fats that can all sustain your energy level and keep you satisfied after lunch.
You can make an omelet with lots of vegetables and some cheese. Or you can simply eat 1 or 2 hard-boiled eggs with two pieces of whole-grain toast.
However, if you are conscious about your weight, avoid the egg yolks and opt for the egg whites only.
Fruits
Fruits can help your body to function at its optimal level as they are packed with fiber, vitamins, and minerals. You can include bananas, avocados, grapefruit, cherries, avocados, berries, and apples in your breakfast. Moreover, a glass of fresh fruit juice or fruit smoothies can also be included.
One cup of whole-grain cereal with 1/2 cup of skim milk and 1/2 cup of fresh fruit is also a good option. Try some banana pancakes made with whole-wheat flour if you have time.
Greek Yogurt
Greek yogurt is one of the healthiest breakfasts that you can fix quickly. It is loaded with protein, calcium, and many other essential nutrients that can keep you feeling full throughout the morning.
You can simply consume a bowl of plain Greek yogurt or you can add some almonds and fruits like fresh apple, strawberry, banana, or apple to make it tastier and healthier.
Additional Tips
- Avoid eating deep-fried snacks.
- Do not stuff yourself with too much breakfast.
- Do not eat anything made of too much sugar or refined carbohydrates.
- Avoid eating fat cereals and high sugar bars first thing in the morning.
- Don’t eat leftover dessert for breakfast.
- As much as possible avoid coffee. You can replace it with a cup of green tea or a glass of milk.
- Keep your kitchen stocked with portable breakfast items like crunchy veggies, fruits, cottage cheese, low-fat yogurt, milk, roasted nuts, and eggs.
- Wake up just 15 minutes earlier and you will have enough time to fix a healthy breakfast.
- Before going to bed, plan what you want to eat at breakfast and do any necessary preparations the night before.
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