Breakfast is said to be one of the most important meals of the day because it gives you the energy needed for the rest of your day. This is why it is advised to have a healthy balanced meal with plenty of carbohydrates and proteins to give you enough energy. Each country and culture have different things they eat for breakfast so what are some foods that are healthy to have in the morning?
What to include in your breakfast?
Eggs are included in many breakfasts around the world because of its reduced calorie intake and high protein levels. Egg yolks have antioxidant properties that can help reduce toxicity and damage to cells in the body. Some people have been worried about high cholesterol in eggs, however, eggs raise the good cholesterol (HDL) instead of the bad ones (LDL) which has an overall positive effect on your body. This is why eggs are adored around the world, in European breakfasts or if you’re just having an egg before work.
Oatmeal is a very popular choice for breakfast among many people. Oatmeal is made from oats which are high in fibre and are known to reduce blood pressure and cholesterol. Gluten free oats are good sources of carbohydrates to kick start your morning with lots of energy or before exercising. Oats are also known to improve your blood sugar levels so they are good for people with Type II Diabetes as well. This is why oatmeal and oats are consumed worldwide because it has many positive effects and help improve several medical conditions.
Fruits also make a healthy breakfast. A fruit salad in the morning is a great way to begin your day. Fruits contain a lot of vitamins including potassium, and citruses contain vitamin C important for building and boosting your immune system (to fight off diseases and viruses better). Fruits are also lower in calories, have a higher water content, and fruit skins such as apple skins are high in fibre.
Green tea in the morning can also be highly beneficial because green tea is high in antioxidants that help protect cells from damage, protecting the heart and nervous system. Green tea also has a little caffeine that can give you an extra rush of energy in the morning.
Nutritionists have given other little tips that can improve your breakfast and the rest of your day such as to eat more and drink less. Eating solid foods will make you feel fuller and more satiated than drinks. Fruit juices or even smoothies won’t have much of an effect especially store-bought fruit juices because they contain sweeteners and artificial flavouring,
You are also advised to avoid things like granola bars, cereal, and such because they are processed and have high sugar content that can raise blood sugar levels with little protein.
These are only a few suggestions for a good breakfast because it’s important to get the most out of your breakfast to start your day on a high note. As with everything, remember to take everything in consideration and reach out to a nutritionist or dietician for more details on how to better your health.