It’s true, many people manage their first meal of the day with just a glass of milk and a few biscuits. But this is really not giving you any healthy start. If you look at it from a metabolic perspective, the first meal of the day should give you a head start. Breakfast should give you energy, and satiate your hunger. Though few people are really not hungry in the morning, it is important to eat something healthy for your breakfast.
Breakfast fuels your body and brain with the energy needed to kick start the day. Studies have claimed that eating breakfast can improve memory and concentration levels and can also make you happier by lowering the stress levels. According to experts, it is important to take your first meals within two hours of waking to stay healthy and charged. But the issue is what to eat!
Well! your breakfast needs to be high in energy, protein, iron and fibers. Moreover, it should provide your body with the calories in the range of 20-35% of your guideline daily allowance (GDA). No. No. Fret not, we are not here to scare you. There is no maths and science involved. To help you make your breakfast chart, here is a list of foods you must include in your first meal of the day.
Berries: Packed with antioxidants, berries are low in calories. It reduces the blood’s cholesterol levels and contains anthocyanins which improve the heart’s functions. Berries like such as raspberries, strawberries, and blueberries help in slower aging in the body’s cells. These are lower in sugar than other fruits. Eat a cup of berries in breakfast and you will feel fresh.
One cup berries = 50-85 calories
Eggs: High-protein morning meal wards off unhealthy snacking for later in the day, shows research. And what helps can be a good source of protein than eggs. Eating eggs at breakfast gives the feeling of fullness and reduces calorie intake at the next meal. Also, egg yolks contain lutein and zeaxanthin that help prevent eye disorders. Eggs are also the best sources of choline that’s very important for brain and liver health. Eating whole eggs may help reduce heart disease risk.
One large egg = 72 calories
Greek-Yogurt: Creamy, delicious and nourishing, Greek yogurt is always an awesome option to kick start your day. It helps in maintaining your Ph level and provides a good amount of protein to your body. Protein helps to reduce hunger and has a higher thermic effect. This term refers to the increase in metabolic rate that takes place after eating. Greek yogurt is also a good source of probiotics that help your gut stay healthy. You can even top your yogurt with berries and fruits.
100 grams Greek-Yogurt = 59 calories
Cottage-Cheese: Rich in probiotics and protein, cottage cheese works as one the best recovery foods for your body. Cottage cheese helps increasing metabolism and gives the feeling of fullness. Cottage cheese contains conjugated linoleic acid which even helps in weight loss. On an average 1 cup of cottage cheese provides an impressive 25 grams of protein.
100 grams cottage cheese = 98 calories
Nuts: Rich in Omega-3, magnesium, and potassium and vitamin E, nuts promote better heart health and lustrous skin. The crunchy goodness of nuts possess the needed essential oils. Nuts decrease inflammation and promote blood-sugar control. They help prevent weight gain. Nuts help improve heart disease risk factors and reduce insulin resistance and decrease inflammation. Nuts are filling, and improve blood sugar control too.
Oatmeal: Known as beta-glucan, fiber-rich oats manage your body’s cholesterol levels and keep you full for longer. Oats are also a rich source of antioxidants that may help protect heart health and decrease blood pressure. Though oats don’t contain gluten, they’re processed in the same facilities. One cup of cooked oatmeal contains around 6 grams of protein.
100 grams oatmeal = 68 calories
Chia Seeds: From promoting a healthy digestion to maintaining blood pressure and insulin level, chia seeds offer numerous health benefits and works best if consumed in breakfast. These are best sources of fiber. A portion of the fiber in chia seeds is viscous fiber that helps in absorbing water. Chia seeds are also high in antioxidants and protect cells from unstable molecules. You can add chia seeds to Greek yogurt, cottage cheese, and smoothies.
25 grams Chia seeds = 160 calories
Flaxseeds: Rich in fibers and protein, Flaxseeds are a must have for all vegetarians. Like chia seeds, they are rich in viscous fiber. This helps you feel full for several hours. Flaxseeds also help in improving insulin sensitivity and reduce blood sugar levels. 2 tablespoons of ground flaxseeds contain approx 3 grams of protein and 4 grams of fiber. You can add flaxseeds to Greek yogurt, cottage cheese, and smoothies.
25 grams flaxseeds = 194 calories
Green Tea: Said to be the healthiest drink, green tea cleanses your body and improves immunity. Green tea contains caffeine, which improves alertness and mood. A cup of green tea every day may be helpful against diabetes as well.
1 cup green tea = 2 calories
Protein-Shake: Protein is an essential element of all three meals of the day. The popular options for protein shakes include whey, soy, and egg protein shake. This is another great way to start your day. Whey protein helps preserve muscle mass during weight loss, lower blood sugar levels and can be satisfying and filling.
A scoop whey protein powder = 115 calories