Why is the breakfast the most important meal of the day? It satisfies your appetite, gives you energy and set the stage for smart decisions all day long. On another hand, skipping breakfast can set you up for overeating later in the day.
The food is taken for breakfast, according to Erica Giovinazzo, MS, RD, a nutritionist from New York City should be combined with good carbs and fiber with some protein. Fortunately, you have plenty of options, and here’s a list of the best 10 breakfast foods, along with some tips how to make them even healthier.
The benefits of oatmeal are due to the oats contain beta-glucan, a type of fiber that helps lower cholesterol when eaten regularly. In addition, oats are rich in omega-3 fatty acids, potassium and folate.
Comparing with other oats, steel-cut oats, contain more fiber. It takes about 15 minutes to cook and is your healthy choice. The flavored kinds, which can be packed with sugar should be avoided and get them sweeten with a bit of honey, and top them with nuts and fruit.
Watch the video: How to Make Baked Oatmeal – http://www.health.com/food/how-to-baked-oatmeal
- Greek yogurt
As that tangy, creamy yogurt is loaded with calcium and plenty of protein (twice as much as regular yogurt) it keeps you feeling full throughout the morning. The best is a plain, nonfat variety, in which you can add some fruit to give it some sweetness and flavor.
You should choose the Greek yogurt because it is really quick and easy and ou can always take it with you everywhere.
Watch the video: 3 Breakfast Mistakes That Are Making You Fat – http://www.health.com/weight-loss/breakfast-mistakes
For all of you who are trying to lose weight, according to many studies, eating half a grapefruit before each meal may help you slim down faster. It is due to the fruit’s fat-burning properties and its beneficial effect on insulin levels and blood sugar. It is also filling, hydrating and filled with immunity-boosting antioxidants.
You can combine it with protein—such as yogurt or an egg. If you take any medications, check the regularity of its consumption with your doctor, because grapefruit and grapefruit juice can affect with some prescription drugs.
Because this yellow fruit is one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer, there’s nothing better than banana to keep your mid-morning cravings aside.
You can also, add it to cereal or oatmeal, and because it adds natural sweetness, you will not need additional sugar to this perfect breakfast.
As it contains a healthy dose of potassium, that helps lower blood pressure naturally, it is the particularly good choice for people with hypertension.
Eggs belong to the group of healthy sources of protein and nutrients like vitamin D. Even they are high in cholesterol, they don’t adversely affect blood cholesterol, and they exactly raise HDL (The “Good” Cholesterol.
Eggs do NOT raise the risk of Heart Disease and may reduce the risk of stroke.
Watch the video: How to Make Mini-Vegetable Frittatas – http://www.health.com/health/video/0,,20945343,00.html
- Almond butter
If you don’t eat eggs or dairy, almond butter is an excellent alternate source of protein. Almond butter is filled with monounsaturated fat – one of the good fats. It can be combined with a banana or an apple.
Nutritionally, it is comparable to peanut butter, and they contain about 100 calories per tablespoon. The advantage of almond butter contains slightly less saturated fat.
The berries are good choice to be included for breakfast.
Fresh or frozen, they are included in super fruits. They are packed with a big amount of antioxidants. Many conducted studies suggest that eating berries regularly can help in improving everything from memory, blood pressure, motor skills to metabolism.
Berries are also lower in calories than a lot of other fruits and can be added to your cereal without worrying about your waistline.
Coffee drinking, in the morning, doesn’t just wake you up, but it has been linked to a lower risk of several diseases (diabetes and prostate cancer). The study conducted in 2005, found that coffee is the number-one source of antioxidants in the U.S. diet.
Of course, you can add cream and sugar which erases any potential benefits.
The whole-grain or bran cereals (such as shredded wheat), are often fortified with folic acid, riboflavin, and other essential nutrients.
In the plate of cereal, you can add skim milk and fruit to complete the package. It will fill you up with antioxidants to keep your immune system humming and protein to supply all-day energy.
- Whole wheat bread
As carbohydrates are a breakfast pillar, you have to choice the appropriate type of carbs, which makes a big difference in the overall health of your meal. This is evident that whole wheat and other whole grains (found in bread, toast, or English muffins) contain more fiber and nutrients than their white, refined counterparts.