Healthy Breakfast For Glowing skin And Healthy Body

 

10 Best Food to Eat in The Morning:  Food to Eat in Breakfast

One of the biggest questions is what to eat in the morning?

Breakfast a great way to start your day. Breakfast is the most important meal of the day. While eating breakfast you should enjoy it. It will give you long lasting energy and will keep you full for hours. A good and healthy breakfast must contain all the nutritions which is needed such as fiber, protein, healthy fats and micronutrients. There are certain types of traditional breakfast which are high in sugars, refined carbohydrates and food high in additives you need to stop taking. Eating sugar food, refined carbohydrates or food high in additives increase your energy level temporarily but decrease the level of energy after sometimes and you will start to feel fatigue.

So, here are 10 best foods to eat in breakfast to make your day.

1.       EGGS




Eggs are simple nutritious breakfast choice. It is an excellent source of protein. Eggs high in protein keeps you full for longer. Several studies have shown that it helps you in weight management.  When you eat an egg, it keeps your stomach full for a very long time and as a result you eat less calories at lunch and it result in better weight management.

Contrary to popular belief eggs do not raise cholesterol level.

Egg yolk contain lutein and zeaxanthin. These are anti-oxidants which helps in prevent eye disorders as CATARACTS and MACULAR degeneration.

Eggs are source of choline – A vital nutrient for brain and liver health.

Don’t pair eggs with highly processed food. Eat with whole grain toast, whole fruit, sautéed vegetables.

2.       Yogurt





Yogurt is a great option if you are looking for quick breakfast. It is a good source of protein but low in calories. One cup of Greek yogurt i.e., 245 grams of yogurt gives you 25 grams of protein and 149 calories. Yogurt is full of beneficial nutrients such as calcium, vitamin B, Zinc, Potassium.

Yogurt has some additional benefits also. It is a good source of probiotics as Lactobacillus and Bifidobacterium. It is a healthy live bacterium which support gut health.

3.       Coffee or Tea





Aside from water- coffee is the world’s most popular beverage. Coffee is high in caffeine which promotes alertness, improve mood and increase mental and physical performance. It also contains other beneficial compounds such as chlorogenic acid, caffeic acid, diterpenes. It also has anti-oxidants and anti-inflammatory properties.

4.       Oatmeal




It is a classic and highly nutritious breakfast item. Rolled of steel cut oats contains unique fiber BETA GLUCAN, it a soluble fiber and it helps in reducing the level of cholesterol. It promotes feeling of fullness in stomach. It also triggers release a peptide YY – a hormone which prevents overeating and manage obesity. It is also a good source of vitamin B, iron, magnesium, zinc, selenium.  It is basically gluten free.

5.       Berries




All fruits are important to take in the morning for a healthy body but the berries are most important items of breakfast. Blueberries, Raspberries, strawberries are delicious and packed with anti-oxidants. Berries are high in fiber and low in calories. They contain anti-oxidants – anthocyanin which helps in better brain health, protect against age related mental decline.

6.       Cottage Cheese (Paneer)





It is a classical source of protein and low in calories. 25 grams of protein in a bowl of 225 grams of Cottage cheese and 180 calories. High Protein breakfast is linked to greater fullness and reduced hunger comparable to eggs.

7.       Whole Wheat Toast





It is very popular item in breakfast. It is high in fiber, High complex carbs, digest slowly. It doesn’t raise the blood sugar rapidly.

You can add eat it with fried eggs, peanut butter, cottage cheese, sliced chicken.

8.       Nuts





Nuts of all types are high in magnesium, potassium, heart healthy mono unsaturated fats. These are great source of anti-oxidants, best source of selenium, high in protein and fiber. Certainly, it is high calorie food but if you eat it in adequate amount, it will increase your energy level makes you healthy.

9.       Green Tea




Green Tea is a soothing drink to get you going in the morning. It contains caffein which improves alertness and mood.  It is packed with anti-oxidants and helps in reducing the level of cholesterol. It contains caffein about half of coffee.

10.   Protein Shakes




Proteins are very essential for breakfast; you must eat food with high protein in the morning but if you believe your breakfast doesn’t have an adequate number of proteins than   Protein shakes or smoothies are great option. Whey and Pea Proteins are most preferred. It is best to take post workout in morning.

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