12 Best Foods to Eat in the Morning for a Healthy Lifestyle
Breakfast is the best way to start your day. Although some people choose to skip their
breakfast, others require a source of energy to start their day.
If you like breakfast, selecting healthy foods might give long-lasting energy for several
hours. These nutritious foods are usually rich in fiber, protein, fatty acids, and micronutrients.
In today’s video, we will share with you the 12 best foods to eat in the morning for
a healthy lifestyle. From eggs, oatmeal, coffee, and more. Watch
till the end to find out more.
#1 Eggs Eggs are an outstanding source of protein.
As protein needs a while to digest, it keeps you feeling full as well. Besides, egg yolks
have lutein as well as zeaxanthin, which prevent eye disorders such as cataracts and macular
deterioration. Eggs also have choline, an important nutrient
for your brain and liver. In contrast to general belief, eggs don’t increase cholesterol
levels in several people regardless of their high cholesterol level.
Just try to limit your consumption of highly processed items in the breakfast that are
usually paired with eggs like breakfast sausages as well as bacon. As an alternative, eat eggs
with other healthy foods, for example, whole fruit, grain toast, and vegetables.
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#2 Oatmeal Oatmeal is a great breakfast choice — and
it is healthy to boot. It is prepared from rolled oats, which have an exceptional fiber
known as beta-glucan. This healthy fiber not only decreases cholesterol concentration but
also encourages feelings of fullness by delaying belly emptying.
And above, oats are the best source of iron, B vitamins, Mn, Mg, Zn, and selenium. They
also have approximately 10 grams of protein in each cup. To increase the protein content,
prepare oatmeal with milk rather than water, then blend in some protein powder.
#3 Greek yogurt Greek yogurt is a good choice if you are in
search of a quick breakfast. It’s prepared by straining the liquid from milk curds, which
makes a creamy product. Furthermore, it has fewer calories compared to other protein sources.
Greek yogurt contains a lot of beneficial nutrients, such as calcium, vitamin B12, K,
Zn, and phosphorus. Certain kinds are great sources of probiotics such as Bifidobacteria,
which improve your digestion.
#4 Coffee In addition to water, coffee is one of the
most prevalent beverages in the world. Around 80% of Americans drink coffee regularly.
It is rich in caffeine, which encourages alertness, improves temperament, and enhances physical
as well as mental performance. In Particular, several athletes drink coffee to improve their
sports performance. Coffee also has other useful compounds, for
example, diterpenes, chlorogenic acid, and caffeic acid, which contain antioxidants as
well as anti-inflammatory benefits. Indeed, regular coffee consumption is linked with
numerous health benefits, for example, a lower hazard of heart disease, obesity, liver illness,
Parkinson’s disease, cancer, and death due to several causes.
#5 Whole wheat toast If you choose a simple breakfast, try whole-wheat
toast in the morning. Whole grain toast is rich in healthy fiber and complex carbohydrates,
which digest gradually and don’t quickly increase blood sugar levels.
In addition, you can spread any nutritious topping on your whole-wheat toast, such as
fried eggs, avocado, peanut butter, strawberries, honey, tuna, baked beans, and egg salad. For
additional fiber as well as protein, go for grain bread, two slices of which give approximately
8 grams of healthy fiber and around 10 grams of protein.
#6 Chia seeds Chia seeds are very nutritious and a good
source of healthy fiber. Indeed, only 1 ounce offers a remarkable 10 grams of healthy fiber
for every serving. In addition, one portion of this beneficial fiber is soluble, which
means that it absorbs water and enhances the volume of food going through your gastrointestinal
tract. Consequently, this method benefits you.
Consuming chia seeds can significantly decrease hunger rather than flaxseeds. Even though
both seeds are extremely nutritious. Chia seeds have fiber, which stabilizes your blood
sugar levels. Although chia seeds have sufficient protein, you can consume them with foods rich
in protein like Greek yogurt and cottage cheese.
#7 Berries Berries comprising blueberries, raspberries,
and strawberries are enjoyable and full of antioxidants. Berries are rich in fiber, which
encourages fullness. Indeed, raspberries and blackberries give a remarkable eight grams
of healthy fiber in every cup. And more, one cup of berries has only 50 to
85 calories based upon the type. Berries also provide antioxidants known as anthocyanins,
which offer their specific blue, red, and purple colors.
A diet rich in anthocyanins is associated with decreased inflammation and fewer risk
of diseases, such as heart disease and certain kinds of cancer.
Furthermore, anthocyanins are linked with brain health and can prevent age-related mental
disorders.
#8 Cottage cheese Cottage cheese is an amazing high-protein
item in breakfast, packing an extraordinary 24 grams of protein for each cup. Cottage
cheese has fewer calories, giving around 180 calories for every cup. Thus, it can help
you with weight loss. You can consume cottage cheese with several
other nutritious foods, for example, berries, peaches, chia seeds, and flaxseeds.
#9 Nuts Nuts are rich in Mg, K, and monounsaturated
fats. Nuts are also a good source of antioxidants. Furthermore, Brazil nuts are great sources
of selenium. Only two Brazil nuts give above 100% of the Daily Value.
Even though nuts are rich in calories, research recommends that your body do not absorb all
of their fat. Additionally, nuts’ high protein, fatty acids, and fiber contents encourage
fullness, which can help weight management. Additionally, nut consumption is also associated
with better heart health.
#10 Green tea Green tea has caffeine, which supports alertness
and temperament. One cup of green tea offers only 35 to 70 mg of caffeine. It’s also
rich in L-theanine that encourages a calming effect and can decrease the “jitters”
associated with caffeine consumption. It can also improve mood and decrease nervousness.
Lastly, green tea offers epigallocatechin gallate (EGCG), which prevents chronic diseases
like heart disease, diabetes, as well as mental decline. It can also contain a slight effect
on metabolism, although additional research is required.
#11 Fruits All fruits are comparatively low in calories
and have good quantities of fiber as well as simple sugars. The healthy fiber in fruit
slows down your sugar absorption from your body, providing you with a balanced energy
source. Based upon the type of fruit, you’ll also
obtain numerous vitamins as well as minerals. For instance, several fruits — including
oranges, guava, papaya, kiwi, cherries, and lychee all are rich in vitamin C, which works
as an antioxidant and improves your skin health. Additional fruits such as bananas, oranges,
papaya, and mango are rich in potassium. Additionally, fruits offer a collection of
polyphenol compounds based on their color. For example, guava is rich in lycopene, whereas
purple plums have anthocyanins. Because of this reason, it’s important to try fruits
of numerous colors. A study shows that consumption of whole fruit
can offer several benefits, for example, reduced risk of heart disease, lower chances of depression,
and better gastrointestinal health.
#12 Protein shakes If you do not have enough time to take your
breakfast, protein shakes are a great choice. Numerous kinds of protein powder are present;
however, whey, as well as pea protein, are very common.
Besides, protein is essential for numerous bodily functions, for example, enzymatic reactions,
sustaining muscle mass, and improving the health of skin and hair. And more, protein
helps fullness and decreases hunger. Furthermore, a protein shake is the best post-workout
meal. Consuming a great meal after a workout can be hard on your belly; however, drinking
a protein shake can be easier on your abdomen while still giving sufficient protein and
nutrients for recovery after a workout.
If you enjoy your breakfast, you must start your day by eating a nutritious meal. Although
there are several breakfast options; however, the best options are rich in healthy fiber,
protein, fats, and vitamins and minerals. You can prepare numerous healthy foods as
well as drinks easily in the morning. These contain fruit, eggs, whole-grain toast, coffee,
green tea, and protein shakes.
Will you start eating these types of bread after watching this video? Let us know in
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Stay Healthy.