7 BEST BREAKFAST FOODS FOR YOUR HEALTH
“Breakfast is the most important meal of the day.” How many times have you heard that phrase, but still find yourself too rushed and busy in the mornings to have breakfast? No matter your schedule, it’s important that you eat a good breakfast, in order to regulate your blood sugar and give you the energy you need for the morning.
While breakfast is important, note that you need a healthy breakfast every day. A bag of cookies or even a granola bar that is loaded with added sugar and fat is not going to fill you up or give you much nutrition, and may just cause you to pack on the pounds. Instead, check out these 7 healthy breakfast foods that anyone can try, even when on the go.
Oatmeal may be one of the best breakfast foods around. It’s a lean fiber source, low in calories but high in complex carbohydrates that you need for energy throughout the day. The fiber in oatmeal also helps to break down other foods you eat so they’re more easily digested. This allows your body to better absorb their vitamins and trace minerals, feeding and nourishing your cells. Add some fresh fruit to cooked oatmeal for a bit of sweetness, or sprinkle whole oats on low-fat yogurt when you need something you can easily eat on the go.
Eggs are also very low in calories while being high in protein as well as vitamin A, needed for healthy skin. If you’re looking for a quick breakfast idea for the family, scramble up some eggs and add them to a low-fat, high-fiber tortilla wrap with just a small sprinkle of cheese. This is a hot and healthy breakfast that anyone can grab and go. You can also hard-boil eggs and keep them in the fridge; peel one or two and put them in a zipper bag at night and take them with you during your morning commute. On the weekends, get creative with your breakfast recipes by adding peppers, onions, and pepper-jack cheese to an omelet for a bit of a kick, or try poached eggs on whole grain toast for a warm and filling way to start the day.
You may not think of avocados as a breakfast food, but this sweet little fruit is full of monounsaturated fats that help to lower your LDL or “bad” cholesterol levels. They are also chockfull of vitamins A, C, E, and K, which boost your immune system, soften your skin, and build strong bones and teeth. If you’re looking for breakfast items with lots of healthy fiber, avocados also fill the bill! Add fresh avocado slices to an omelet or mix up some homemade guacamole to have on toast for a fun change of pace.
Have a look at 11 more Reasons to Eat More Avocados.
4- Whole meal bread
Bread has become something of a dirty word when it comes to healthy eating, as it’s sometimes associated with carbs and weight gain. However, dark breads that contain a high amount of whole meal have the complex carbohydrates that you need for energy, as well as fiber that fills you up and helps maintain healthy digestion. Look for breads that have flaxseed, linseed, oats, and other whole grains.
Remember, too, that while darker bread may contain a higher concentration of these healthy grains, you also want to look out for caramel coloring on its list of ingredients. Some bread manufacturers will actually dye their breads to make them look darker and healthier! Always check the labels of any breakfast items you choose and especially bread, and avoid those with added coloring or dyes.
5 – Green tea
Green tea can be added to your breakfast items as a good substitute for coffee, as tea is full of antioxidants that bolster your immune system, give you energy, and even ward off illnesses and diseases. Cup for cup, green tea also typically has far less caffeine than most coffee brands, so you may feel less anxious and edgy throughout your morning if you swap out your pot of coffee for a few cups of steaming tea.
If you need to sweeten your green tea, avoid the extra calories in sugar by using just a few drops of honey, or stir in some raw blackberries! You might also find that a good squeeze of fresh lemon is all you need in your tea for a healthy breakfast drink.
6- Fruits and fruit juices
Fruits and fruit juices may have a high sugar content, but these are still good breakfast foods if they’re part of a balanced diet throughout the day. Fresh fruit contains lots of vitamins that are needed for a strong immune system, as well as antioxidants that help keep cells of the body healthy and strong. The natural sugars in fruit can also give you a boost of energy in the morning.
To help control your calories in the morning, avoid fruit cups and canned fruit that is packed in heavy syrups. Instead, stick to raw, fresh fruits and unsweetened orange juice, grape juice, or cranberry juice. You can even make your own juice by adding fresh fruit and filtered water to your blender. For a bit of variety, try different fruits on your oatmeal or cereal rather than standard strawberries and bananas, including kiwis, blueberries, blackberries, mangos, and even papaya.
7 – Peanut butter
Peanut butter isn’t just for lunch anymore! While you might not think to include peanut butter in a healthy breakfast meal, this spread has a lot of protein that can fill you up, while its natural sugars give you a kick of energy. A smear of peanut butter on your whole grain toast can add a touch of sweetness, or add peanut butter between some reduced calorie crackers and pack them in a zipper bag for something you can grab on the go. If you have time, make a protein shake with almond milk, a scoop of protein powder, some raw oatmeal, and a bit of peanut butter. This is a low-calorie and healthy breakfast that you can also mix up the night before and store in a travel mug in the refrigerator for that rushed and busy morning.
Remember these 7 healthy breakfast foods and how to incorporate them into your mornings, and you’ll soon find that you no longer have any excuses for missing this most important meal of the day!