An excellent start to your day is essential for making it efficient and fruitful. Your morning routine sets the tone for your entire day. Therefore, it is important to start it well.
Breakfast becomes all the more significant for gaining the strength and energy to pass through an action-packed day. Sadly though, our generation often skips breakfast or prefers on-the-go options available, which are mostly high in sugar and low on nutrition.
Research suggests that people who skip breakfast tend to eat more junk the rest of the day. And it is actually true, you do end up eating more unhealthy food when you are running low on energy and desire an instant boost.
Here is a list of breakfast foods that will help you jump start your day:
1. Oats
Oats are nutritious and rich in fiber; they keep you fuller for longer. Oats are also rich in anti-oxidants, which are beneficial for your heart and cholesterol levels.
Oatmeal can be combined with so many different flavors that it alone provides you with a wide variety of choices for your daily breakfast.
Additionally, you can also add almonds, bananas, berries and honey in your oatmeal toppings. However, avoid consuming flavoured oats because they are packed with sugar and are not so healthy either.
2. Eggs
Protein should be an essential element in your breakfast routine. Daily protein intake is vital for the body.
However, you do not need to spend hours preparing your breakfast; a simple egg is more than enough protein for you. It contains 13 essential nutrients which promote eye health and memory.
3. Peanut/Almond Butter
Almond and peanut butter contain fewer amounts of saturated fats and hence are healthier than regular butter. They are also rich in protein.
However, buy the sugar-free version of peanut butter to gain maximum benefits. You can combine it with honey or bananas for adding some sweetness to your spread. It can also be added to your oatmeal or mixed with yogurt.
Peanut or almond butter on toast is a fulfilling meal but opt for whole grain bread as it is healthier than its refined counterparts.
4. Coffee
Coffee is a must-have morning beverage for most of us. It not only makes you alert but also provides many other benefits. The antioxidants along with caffeine protect you against diseases like cancer and Alzheimer’s. What’s more, caffeine is known to burn fat and increase metabolic rate.
However, avoid adding too much of creamer and sugar as they reduce the benefits of coffee.
5. Tea
An ideal alternative to coffee is tea. Green tea contains less amount of caffeine as compared to coffee, and hence it does not give you jitters like coffee. Also, l-theanine present in green tea improves brain function and cognitive ability while the antioxidant EGCG protects the brain from cell damage. Moreover, polyphenols found in tea have anti-inflammatory and anti-carcinogenic effects.
Herbal teas are also rich in antioxidants and aid in digestion. Turmeric tea, which can be easily purchased online from various websites like Buddha’s Herbs, is ideal for your general wellbeing and health. It reduces cholesterol and improves heart health.
6. Smoothies
A fruit smoothie is an excellent way of consuming fruits and yogurt together in breakfast. All kinds of berries are an excellent choice for smoothies, both taste and health wise.
Also, berries and yogurt are full of antioxidants which help the body fight against free radicals and cell damage. It helps in boosting your immune system as well. You can always substitute sugar with honey for the added sweetness you might prefer in your drink.
7. Lemon Water
You might not have known this but the healthiest way of starting your day is by consuming a glass full of lemon water.
After 6-8 hours of sleep, the body is dehydrated and needs water immediately upon waking up. Lemon juice is not rich in vitamin C and fibers but also acts as a natural cleanser for flushing out toxins.
Hence, drinking lemon water first thing in the morning will help jumpstart your metabolism and boost your immune system.
8. Greek Yoghurt
Greek yogurt is a low-fat yoghurt and hence is an ideal choice for breakfast. It pairs perfectly with many healthy ingredients such as fruits, nuts, and even eggs. It is rich in bone-strengthening calcium and probiotics that boost your immune system as well as digestive system.
9. Fruits
Fruits are a healthy snack which can be eaten at any time of the day. However, there are some fruits which benefit you throughout the course of the day if you make them a part of your morning routine.
All type of berries are an ideal morning fruit as they are rich in antioxidants and they pair perfectly with most of your breakfast foods like oats, yogurt, smoothie, etc.
Banana is full of starch and potassium and including it in your morning meal is a favourable way of consuming the recommended amount of potassium required by our body.
Melons are also a healthy morning fruit, with high water content and low sugar content.
10. Nuts and Seeds
Topping your cereals, oats, yogurt, and smoothies with nuts and seeds (flax and chia) not only add a unique flavour to your meal but also provide with many health benefits. Flax and chia seeds are often consumed for their nutritional value in weight loss diet plans. These seeds improve blood sugar levels and insulin sensitivity. Chia seeds are nutritious and contain fiber which keeps you feeling full for a longer time.
The right type of food for breakfast will provide you with the energy and nutrition required to get you through a busy day. Furthermore, the type of food we choose to eat greatly impacts our lifestyle and efficiency at work, therefore, choose wisely and always go for healthy alternatives to begin your day.
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