What’s the 10 Healthiest, Tastiest Breakfast Ideas?
“Breakfast is the most important meal of the day.”
This phrase was invented by James Caleb Jackson and John Harvey Kellog as a slogan in the 19th century, which will sell their now globally popular breakfast cereal.
That statement may sound cliché, but couldn’t be truer nowadays.
But why is breakfast really important?
Breakfast as the most important part of a daily routine
When you eat in the morning, you are breaking the overnight fasting period. This replenishes the nutrients necessary for your system to function properly. This is especially true if you consume fruits and vegetables at breakfast.
Eating a healthy breakfast meal helps you start your day right. Moreover, it should be made up of a balanced diet from various food groups and in the right proportions. Consuming healthy breakfast foods promotes weight maintenance and keeps your blood glucose levels and your metabolism in check.
Most important nutrients you need for breakfast
The best breakfast should consist of the most essential nutrients your body should have at the start of every day. This is to ensure that you won’t get easily hungry throughout the day, making you less likely to crave for junk food or overeat.
To ensure that you’ll keep going throughout the day and be as productive as can be, here are four of the most essential nutrients your breakfast food should have.
Whole grain foods, like bagels, cereals, toasts, and muffins will keep you feeling full for hours. Aside from that, whole-grains are high in fiber, vitamins, and minerals, reducing the risk of heart problems and helping control your weight.
To be energized throughout the day and avoid feeling exhausted at the end of the day, healthy breakfast choices should include a lean protein that’s low in saturated fat and cholesterol. These include fish, seeds, and nuts.
Milk, cheese, and yogurt are rich in calcium, which is crucial for building bones, strengthening teeth, and making nerve and muscles work properly.
A balanced diet breakfast should include foods that can be incorporated with milk and other dairy products, such as cereals and oats. But because these products are high in fat, be sure to choose varieties that are low-fat or fat-free.
A good healthy breakfast should have foods rich in fiber. This nutrient is found in apples and citrus fruits, as well as in nuts, whole-wheat flour, and certain vegetables helps lower cholesterol levels. It can also help in your body’s ability to digest food.
Why Skipping Breakfast Is Wrong
These are the effects of skipping breakfast.
At higher risk of Type-2 Diabetes.
A study was conducted by the Harvard University School of Public Health for six years involving 46,289 women. They found out that women who always opt to not eat in the morning were more at risk of developing Diabetes Mellitus than those who eat breakfast every day. This especially true for working women who avoid eating in the morning.
More likely to gain weight.
If you’re skipping breakfast in the hopes of not gaining any more weight, you should think again. Not eating in the morning will only increase your craving for sugary and fatty foods throughout the day. By mid-morning your hunger pangs will be more intense, making you lose control of your food intake. As a result, you’ll be gaining more weight instead of the opposite.
At higher risk of cancer.
Because not eating breakfast often leads to overindulgence, you’re more likely to eat unhealthy food, leading to various debilitating diseases, including cancer. Cancer Research UK discovered that an overweight or obese person has a higher risk of developing cancer.
Will have impaired cognitive functioning.
A study was made on a group of teenagers between 12 and 15 years old. The first half of the group of teenagers eat were made to breakfast every day. For the second half, they were asked to skip breakfast. The group who ate breakfast displayed better accuracy than those who were made to not eat in the morning. This means that eating a quick and easy breakfast will give your brain functioning a boost.
The bottom line is: missing breakfast throws off your body’s natural rhythm of eating and fasting. While you’re sleeping, your body levels go down, which means that you need to replenish them when you wake up to ensure the proper functioning of your organs. If you don’t refuel your body with easy breakfast meals, you’re more likely to feel lethargic during the day and will crave more for unhealthy food.
Breakfast and Weight Loss
During your sleep, your body goes into the fasting process, slowing down your metabolism for an average of eight hours. People say that to break the fast and boost your metabolism, you need to eat breakfast.
Does eating breakfast really help you lose weight?
Experts say that starting your day with healthy breakfast recipes activates the thermogenesis process of your body. This stimulates metabolism, a series of chemical processes that convert food to energy to be able to go about your day-to-day routine. As a result, you’ll have more stamina to be more active throughout the day, which could lead to weight loss.
A study was conducted on habitual and non-habitual breakfast eaters. Researchers found out that there is not enough evidence to link breakfast with weight loss. Eating breakfast doesn’t necessarily lead to weight loss in the same way that skipping has the opposite effect. Different effects for different people because each one of us has a unique metabolism.
The stomach is an elastic organ, which is about 50 mL when empty. If you eat large portions of food regularly, your stomach can expand and get used to it. If you don’t eat for a long period, you’ll feel hungry faster and will most likely want to eat more. You’ll also start to crave for unhealthy food, like burgers, pizza, and more, to satisfy your hunger.
Moreover, the hunger hormone, called “ghrelin,” which is produced and released by the stomach, is higher in the morning because of the fasting period. This hormone stimulates the appetite, making you want to eat more when its level is particularly high before you eat or during fasting. Because of this, it is harder to lose weight when you are depriving yourself of food, especially after fasting for hours.
10 Best Foods to Have for Breakfast
You need these healthy breakfast ideas to make sure you’ll have enough energy to get you through the day.
Here are 10 best breakfast foods you should have every day:
Preparing breakfast recipes with eggs in the morning will keep you feeling full, helping reduce your craving for foods high in calories. Eggs can also maintain blood sugar and insulin levels.
Egg yolks are high in lutein and zeaxanthin, which are antioxidants that help prevent eye problems, including cataract. Aside from that, eggs are one of the best sources of choline, an essential nutrient that boosts brain power and liver health.
Contrary to popular belief, eggs don’t raise cholesterol levels in a lot of people. In fact, it can help reduce the risk of heart ailments by increasing good cholesterol or HDL in your body and improving insulin absorption.
For a healthy and quick breakfast, prepare oatmeal that’s rich in a unique fiber called beta-glucan. This fiber can reduce cholesterol levels, promote a feeling of fullness, improve the heart, and decrease blood pressure.
But since a cup of oats (235 grams) only contains about 6 grams of protein, you need to mix it in with milk or eat with a slice of cheese or one whole egg for easy simple breakfast recipes and to get the recommended amount of protein in your daily diet.
3. Chia Seeds
These tiny black seeds come from the Salvia hispanica plant, which is a member of the mint family. Ancient Aztecs and Mayans claim that these are a great source of energy. In fact, an ounce (28 grams) of these black seeds contains 11 grams of fiber, promoting proper digestion of food. This, in turn, helps you feel full.
Chia seeds are also rich in antioxidants that protect your cells from free radicals. They can also decrease CRP, an inflammatory marker, by 40%, helping prevent heart diseases.
For healthy and quick breakfast ideas, choose a high-protein chia seed pudding. Mix in dried chia seeds, whey powder, almond milk, mixed berries, and honey.
Berries, such as blackberries, strawberries, raspberries, and blueberries, have always been known to be packed with antioxidants called anthocyanins that protect the heart. Berries have also been proven to reduce inflammation markers and protect cell linings in your blood vessels.
These fruits also have lower sugar content than most fruits, are high in fiber, and contains only 50 to 85 calories. One cup of mixed berries has 8 grams of fiber.
One of the hearty and easy breakfast ideas you can follow is to eat berries with cottage cheese. You can also make healthy breakfast smoothies by mixing them with Greek yogurt.
Yup, nuts are a great way to start your morning. They’re tasty and nutritious, too. Plus, they’re filling and can help prevent weight gain. An ounce or a serving of almonds only has about 129 calories. Furthermore, all kinds of nuts have high amounts of magnesium, potassium, and monounsaturated fats. These are beneficial for those with diabetes since it can replace carbs in your daily diet and can reduce blood sugar and cholesterol levels. Aside from that, nuts are also a healthy breakfast on the go.
Keep hunger at bay when you wake up in the morning by snacking on a piece of banana before your morning meal. You can also slice it and mix in with a bowl of oatmeal for a healthy breakfast cereal.
Aside from being a great source of potassium, bananas have resistant starch, which the body doesn’t digest. It travels through your system unchanged and promotes proper digestion.
7. Tea and coffee
Teas contain antioxidants, which help fight free radicals. But green tea is believed to be the most potent as it helps to burn fat and promote weight loss.
Similarly, coffee also offers health benefits because it is also high in antioxidants. The American Diabetes Association suggests that drinking coffee regularly can help prevent Type-2 Diabetes. Just make sure to use minimal amounts of cream and sugar on your coffee.
Some of the quick and easy breakfast recipes have flaxseeds as one of the main ingredients because they are rich in fiber, protein, and omega-3 fatty acids. These can improve insulin sensitivity, prevent cancer, lower blood sugar levels, and lower cholesterol levels.
Add flaxseeds and fruits to your oatmeal for some quick diet breakfast ideas. You can also mix them with yogurt for a refreshing breakfast smoothie.
9. Cottage cheese
Cottage cheese can curb hunger as efficiently as eggs and nuts do because it’s high in protein. It’s also rich in vitamin A, calcium, and B vitamins. You can eat this all by itself. You can also mix it with other food, like fruits and nuts for easy breakfast recipes.
10. Greek yogurt
This type of yogurt is a great source of protein, calcium, and probiotics, which help support a healthy immune system. Greek yogurt is a great breakfast food because it’s not only healthy but also creamy and delicious, especially when you make a smoothie out of it and a few slices of fruits.
Starting your day right
Keep in mind that skipping breakfast is better than having junk food in the morning. But having healthy breakfast meals every day is the best way to start your day. Every meal should contain all the nutritious food to keep you feeling recharged and energized throughout the day.
If you’re always in a hurry in the morning, it’s best to prepare your breakfast meal beforehand. Choose quick and easy breakfast foods, like the ones mentioned above, to save time and to make sure that you’ll always be ready to take on another day.