In your rush to get to the office or wherever it is you are going, you often decide to forgo breakfast. However, you forget one important fact when you do so; skipping breakfast is only setting you up to overeat during the day, which means you are going to consume more than it is healthy. But, if you decide to have some breakfast, it will satisfy your appetite and give you energy for setting the stage for making smart decisions throughout the day.
According to Chef Ido Fishman, you should try and eat a breakfast that provides you with the appropriate amount of protein, fiber and some good carbs. So, what should you eat? Listed below are the best foods to eat in breakfast to get the nutrients you need:
This is one of the best things you can eat in breakfast. Why? The oats in your oatmeal comprise of beta-glucen, which is a kind of fiber that can lower the level of cholesterol. In addition, the oats are high in folate, omega-3 fatty acids and potassium. Any type of oatmeal is considered healthy, as long as it is not flavored because those are loaded with sugar. If you want to sweeten your oatmeal, you can add a bit of honey and some milk to it or top it with nuts and fruits.
- Wheat Germ
Even a little amount of wheat germ can do you a lot of good. You can get 10% of your daily folate intake and 15% of your Vitamin E with just two tablespoons of wheat germ. This is a great way to incorporate some Vitamin E in your diet, which is always lacking in most people. If you don’t eat a lot of seeds and nuts, it is best to eat wheat germ in breakfast by sprinkling it over your cereal, mixing it into a smoothie or stirring it into yogurt.
- Greek Yogurt
Compared to regular yogurt, this creamy and tangy yogurt is loaded with lots of protein and plenty of calcium. This means that Greek yogurt is great for keeping you full throughout the morning. It is best for you to get a non-fat, plain variety of this yogurt and give it some flavor and sweetness by adding some fruit to it. The benefit of eating Greek yogurt as breakfast is that you can also eat it on the way.
You must be aware that hydrating in the morning is essential for good health and what better way to do it than watermelon? The name says it all. This juicy fruit is actually one of the best sources of a lycopene, which are a nutrient found in red vegetables and fruits. This nutrient is immensely useful for improving your heart health and vision and also aids in cancer prevention. In addition, watermelon only has about 40 calories in one cup serving, which means it can burn more calories during digestion than add them.
Berries are classified as superfoods because they are not high in calories, but are rich in antioxidants. For instance, a single cup of strawberries can provide you with your recommended daily intake of Vitamin C and also give you plenty of fiber and folic acid. Moreover, strawberries are great for the heart, especially for women. If they eat three servings of strawberries in a week, they are less likely to suffer from a heart attack. You can use strawberries with a lot many things including cakes. Ido Fishman in a post shares how to make cakes without sugar; you can learn and accompany your cake with strawberries.
Adding any fruit to your breakfast is an excellent decision and the same can be said for cantaloupe. There are only 50 calories in a six-ounce serving, which is about a quarter-melon, and it provides you with 100% of your daily intake of both Vitamin A and Vitamin C. Both these nutrients can be useful in ensuring that you have younger-looking and smooth skin. Also, like most melons, there is a high water concentration in cantaloupe as well, which means you will stay hydrated till lunch.
- Cranberry Juice
Renowned for warding off issues like urinary tract infections (UTIs) due to its ability of limiting bacterial growth, cranberry juice possesses a lot of other healing powers as well. Research has shown that this tart juice can improve your cardiovascular health and is also beneficial in preventing ovarian cancer. However, you should only take a small serving because it has high acidity.
You can turn your breakfast into a source of omega-3 fatty acids when you sprinkle ground flaxseed into your bowl of cereal or a smoothie. Only two tablespoons are enough to provide you with 100% of your daily requirement of healthy fats. Furthermore, flaxseed is rich in fiber and also contains the antioxidant lignan, which can prevent breast cancer. It has a nutty flavor that is easy to stomach. Also, avoid whole flaxseed because that will just pass through your body without being digested. It is recommended that you grind them first.
There was a time when they were an important breakfast staple, but had been shunned later on due to being high in cholesterol. However, they are once again being embraced because they are an excellent source of nutrients like Vitamin D and have plenty of protein. Eggs are great to include in your diet if you are not consuming a ton of cholesterol and fat and just sticking to lean protein.
This fruit is known to speed up the weight loss process, which means it is a healthy option to eat in breakfast. As a matter of fact, eating half a grapefruit before any meal will aid you in slimming faster. Not only does it have fat-burning properties, but it also have a positive impact on blood insulin and sugar levels. Apart from that, grapefruit is filling, hydrating and is loaded with antioxidants that give your immune system a solid boost. You can have a great breakfast if you pair grapefruit with protein like an egg or yogurt. However, do check in with your doctor if you are taking any prescription medications as it can interfere with the drugs.
You can opt for any of these foods as your breakfast meal and have a productive day.