Morning hours are rush hours. And if there is one thing we don’t mind skipping before stepping out of the house, then it’s breakfast! Skipping your breakfast is one of the worst things you can do to your health especially if you are trying to lose weight.
It can only lead you to overeat later in the day. That is why; it’s important to eat breakfast, a healthy breakfast, every day to begin your day on a positive note. Here are some foods that you must include in your breakfast to stay healthier.
Oatmeal is a perfect breakfast to begin your day with. It provides a host of nutrients, especially fibers, which keep you from binge eating later in the day. It has been shown that eating oatmeal for breakfast at least three times a week can help you lose at least two pounds a week. It also lowers your cholesterol and keeps your heart and brain healthy.
Need another reason to eat oatmeal? Oats contain omega-3 fatty acids, potassium, and folate. Potassium and folate are important nutrients needed for the healthy functioning of the body while omega-3 fatty acids are great as far as weight loss is concerned.
Caution: Avoid the flavored oatmeal products as they are packed with sugar, which can neutralize the beneficial effects of oats. Instead, add a bit of honey, chopped fruit, or nuts to sweeten your bowl.
Eggs are incredibly edible and are embraced as a healthy source of nutrients and proteins. It is rich in vitamin D, which is essential for maintaining the health of bones.
You can eat eggs for breakfast practically every day without feeling bored because they can be used in a variety of ways. You can boil them, cut them into halves and sprinkle with salt and pepper or make a filling omelet.
Bananas remind me of monkeys! Don’t you think it’s the banana, which gives monkeys the strength, and energy to swing from one branch to another? Wouldn’t you also like to do the same? I am sure the child within you will love to do it. Alas! The sad part is we hardly have any trees left to swing from one to another. That’s another story!
But, bananas can definitely help you stay energetic so that you can jump from one job to another effortlessly. They are packed with nutrients and keep your mid-morning cravings at bay.
This yellow fruit provides the best source of resistant starch, a form of healthy carbohydrate, which can prevent the urge to eat that can stem out of low blood sugar levels. You can eat a banana as it is or slice it up and add it to your oatmeal, or cereal.
4. Almond butter
If you are a vegetarian or don’t eat eggs, then you can turn to almond butter as an alternative source of proteins. It’s also filled with monounsaturated fats and several nutrients. It can be paired with an apple or a banana or used as a delicious spread on a whole grain bread.
Alternatively, you can also use peanut butter as both are comparable in terms of calorie content. A tablespoon of both peanut butter and almond butter contains about 100 calories.
Why almond butter is considered healthier because it contains slightly less amount of saturated fat than peanut better. Another definite point in the favor of almond butter is it is safe even for those having an allergy to peanuts.
As the name suggests, watermelon is a storehouse of water. It is an excellent food to hydrate your body in the morning. It will help you feel fresh throughout the day and prevent fatigue.
Another advantage of eating watermelon is it is the best source of lycopene, a nutrient important for your vision, cancer prevention, and heart health.
Above all, watermelon gives you just 40 to 50 calories per cup. It’s one of the most relished negative-calorie foods, which burns more calories during the process of digestion than it adds in. So, if you are looking to lose some pounds, make the most out of this juiciest fruit.
Do you know eating just half a grapefruit can help you lose weight faster? It possesses powerful fat-burning properties, which help to mobilize the stubborn fats stored in the body since years and use them as a source of energy thus promoting weight loss.
It also regulates the insulin production thereby preventing the fluctuations in the blood sugar levels that can force you to binge eat.
Grapefruits are also filling, hydrating, and packed with the immunity-boosting antioxidants. For a perfect breakfast, pair grapefruit with high-protein foods like an egg or yogurt.
7. Greek yogurt
This creamy, tangy variety of yogurt is loaded with plenty of proteins and calcium. The protein content of Greek yogurt is nearly double the amount present in regular yogurt.
The result? A healthy dose of proteins that will help you feel fresh and energetic throughout the day and your stomach full till the lunch hours.
Your best bet: opt for a plain, and non-fat variety. You can add chopped fruits for an added flavor and nutrition.
8. Wheat germ
A little wheat germ can do considerable good to your health. Just two tablespoons contain about 15% of the recommended daily allowance for vitamin E and 10% of the daily allowance for folate.
Vitamin E is the most commonly missing nutrient in our diet. Wheat germ offers a good way to ensure your body is not deprived of this vitamin.
You can sprinkle wheat germ over cereals, mix it into a smoothie or stir it into yogurt to make your breakfast more nutritious.
9. Blueberries and Strawberries
Fresh blueberries and strawberries are the tiny superfruits that pack a flurry of healthy punch. Eating blueberries for your breakfast or with any meal can improve your memory, and metabolism, and regulate your blood pressure and blood sugar levels. The higher metabolism means your body can burn calories faster causing you to lose considerable weight.
Strawberries are high in antioxidants and low in calories. One cup of strawberries contains the full daily recommended allowance for vitamin C, along with high amounts of fiber and folic acid.
Including these foods in your breakfast can satisfy your appetite, give you energy and set the stage for the smart decisions later in the day.