You have been eating breakfast in the morning, but is it healthy? Then what must a healthy breakfast include? This question baffled me at first, but it does make a point. Are we aware of the foods we are eating while considering them ‘healthy’? From time to time, our elders focused on not leaving the house with an empty stomach. But your busy life brings you to fast food as a savior.
Switching on healthy mode early in the morning pays off in better health. Eating a healthy breakfast results in a healthy and fit body. The relationship between them is axiomatic! You cannot achieve fitness without breakfast. Despite what you know, skipping breakfast is not a good option. Never skip your breakfast for your strenuous work life! Instead, let’s focus on the question— what must a healthy breakfast include? But with the list already provided, we’ll talk about some foods that a healthy breakfast must include. But first, let’s talk about what good it does.
Benefits Of Eating A Healthy Breakfast
- Breakfast refreshes your sleepy body.
- Breakfast provides early energy to your body.
- Breakfast boosts body metabolism properly.
- Breakfast kills laziness in the body.
10 Foods you must include in your Healthy Breakfast
1. Fruits Or Fruit Juices
A healthy breakfast will be incomplete without fruits. Fruits will be one of the first choices that need to go down into your breakfast bowl. They are delicious, and there is no argument to win against this. Fruits offer a lot of health benefits that bless your body with nutrients. They bring the required nourishment to your organs. You can drink fruit juices or smoothies accordingly.
Fruits aid in maintaining blood pressure, boosting the immune system, improving blood quality, etc. If not fruits, one can make fruit juices as it is still a yummier option. Many options available to choose from various fruits, but here are some of them.
Which Fruits To Include?
- Citrus fruits: Antioxidants like vitamin C and citric acid fight infections or diseases in the body.
- Bananas: Folate and vitamin B6 boost serotonin levels, aiding in anxiety.
- Avocados: They contain healthy fats and dietary fiber that fill your stomach, making it full and preventing overeating. It helps reduce weight gain.
- Berries: Antioxidants like vitamin C have cell-protecting properties and boost proper circulation.
2. Whole Grains
If you love cereals, then oats are the best healthy option for you! Including whole grains in your breakfast provides the dietary fibre needed by your body to function correctly. Whole grains include whole-grain bread, oats, barley, etc. If you have celiac disease, follow a gluten-free diet that excludes gluten foods like barley.
Dietary fibre is vital for a proper digestion process. It promotes healthy bowel movements, which help prevent various digestive disorders like IBS, diarrhea, constipation, etc. You can include dietary fibre in many ways but consuming whole grains for your diet is the best possible way.
3. Healthy Vegetables
Vegetables are full of vitamins and minerals. Some vegetables may not be as tasty as the other foods on the list, but they are essential to the body. Without them, say hello to different health ailments. Nutritionists always insist on including vegetables in your meals, and eating them in breakfast is a perfect and healthy start for the body. Vegetables like spinach, broccoli, kale, cauliflower, etc., have abundant minerals and vitamins – iron, phosphorus, zinc, vitamin C, vitamin K, vitamin A, potassium, sodium, etc., which work effectively for your health.
But if you still find eating vegetables difficult, you can sneak them into your breakfast with a twist. Make vegetable smoothies, vegetable pancakes, vegetable pasta, vegetable salads, etc., and complement them with delicious fruits and eggs to make them tastier.
Yogurt belongs to the healthiest foods list for a healthy breakfast, without which it is impossible to make your breakfast tasty. A quality breakfast is incomplete with it. Yogurt contains lactobacillus that proves beneficial for your body. Yogurt aids in proper digestion too. With many recipes available online using yogurt, it goes with all options. Adding yogurt to your diet makes your healthy breakfast recipes more delectable. Some healthy yogurt recipes include yogurt and fruits, yogurt and granola with blueberries, etc. And you can eat these recipes for weight loss too.
5. Protein-rich Foods
Your healthy breakfast must include protein-rich foods. They benefit the body with lots of power. Protein is an essential nutrient that your body needs to function correctly, and protein-rich breakfasts offer that. Proteins fuel energy in the body and carry oxygen efficiently in the body. Therefore, having a protein-rich breakfast works positively for your body. Also, some protein-rich food recipes help healthily tackle your weight.
Eggs are the best examples of protein-rich food. Eggs for breakfast are the most common breakfast food loved by everyone. Other alternatives to the eggs include Greek yogurt, healthy protein bars, cottage cheese, tofu, etc.
6. Peanut Butter
Peanut butter is an ideal option to make your breakfast tastier. Spread it on the bread or combine it with a few fruits; there is no way peanut butter fails you. This protein-rich food provides good unsaturated fat that lowers harmful cholesterol levels in the body. In fact, two tablespoons of peanut butter include 8 g of protein. Along with protein, it also has healthy fats and fiber. But eat peanut butter in moderation as it is high in calories and fats, leading to unnecessary weight gain.
Eating seeds for breakfast is one of the most healthy options when health is concerned. Therefore, your healthy breakfast must include seeds if you want to satisfy your body’s nutritional needs. Seeds are full of essential nutrients. These seeds include flax seeds, chia seeds, etc. They are filled with dietary fibre, protein, antioxidants, and all the body’s necessary elements.
They are also quick to consume. So if you are in haste, seeds are more comfortable options. These seeds provide omega-3 fatty acids, calcium, lignin, iron, carbs to the body. Hence, seeds help maintain a healthy weight, reduce cholesterol levels, keep you full, lower the risk of diabetes and heart diseases, etc.
No morning goes well if you haven’t had any tea or coffee. Both are an unmissable part of life, and it is impossible to avoid them. So, is it true that a healthy breakfast must include caffeinated beverages? Caffeine content improves mood, alertness, waking your lazy thoughts to start working for the day. It elevates mental cognitive performance if taken in moderation.
Studies recommend minimum caffeine consumption in the morning to maximize its benefits for your body, i.e., not more than three or four cups. Too much coffee consumption is linked to depression/stress.
The benefits of milk are utterly healthy. It can serve as a healthy morning beverage. Milk is an excellent source of protein, calcium, vitamin D, and these simple nutrients give you a healthy start in the day. Ayurveda also recommends drinking milk before sleeping, for the body attains its benefits then too. Drinking milk with other foods in breakfast helps you overcome morning hunger. As milk can be harmful to lactose-intolerant people, they have other healthy alternatives to milk.
Nuts are a boon for the human body. If you like eating peanut butter, you already include it in your breakfast. Otherwise, you can munch on nuts as they are. Nuts contain potassium, magnesium, protein, healthy fats, and many vital nutrients. Eating nuts regularly per week lowers the risk of heart diseases.
You can mix them with yogurt, oatmeal or eat them the way you like. They are easy to carry and eat whenever you want. Almonds, pistachios, walnuts, etc., are some of the nutritious nuts that your healthy breakfast must include.