Breakfast is considered as the most important meal of the day. Eating right food for the first meal of the day will charge you up and prevent you from over eating. It will also reduce the risk of diabetes, help in weight management and improve short term memory. The ‘right breakfast’ as there are several food items that you should not eat during breakfast if you want to stay healthy. Right breakfast will help your body function properly. As per a general guideline, your breakfast should have around 50 percent of fruits or vegetables, 25 percent of carbohydrates and 25 percent of proteins. Here is a list of foods you must have for the breakfast to kick start your day.
1. Greek Yogurt
The creamy Greek yogurt is one of the best breakfast options with high concentration of proteins. Eating food rich in protein is satisfying and it will keep you full for a longer duration. It will also help manage your weight as it will keep your tummy full and decrease appetite. Make sure you select the yogurt with live and active cultures. This will be mentioned in the product description.
2. Eggs
Eggs are one of the most popular breakfasts across the globe. Many of us eat only the white part but it is the yolk that contains most important nutrients. Rich in lutein, eggs help prevent eye diseases. They are delicious and help maintain the insulin levels and the blood sugar levels. It will also keep you full.
3. Homemade smoothies
The blend of fruits, vegetables and yogurt is not just tasty but is also very healthy. It is a complete meal. Use fruits to make it sweet instead of honey or sugar. If you are making green juice, then just squeeze in some lemon juice to give it a nice tangy and fresh taste. With smoothies, your body will receive all the important vitamins and minerals.
4. Oatmeal
Oat meal will help you control your appetite and keep you full for longer period. The fiber will keep your digestive system healthy. Add in fruits and nuts to make it healthier and tastier. You can also make different variations of oatmeal. Add in veggies, salt and spices to turn it savory.
5. Dry fruits
Dry fruits or nuts in your breakfast, when you have the time to sit down for your breakfast or just grab a fistful of nut before you run out of the door on one of those busy days. Rich in proteins and healthy fat, nuts or dry fruits will keep your body healthy and your mind sharp. They are also rich in omega-3 fatty acids.
6. Fruits
Fruits should be part of your breakfast as they are loaded with vitamins and minerals. Eat a banana, berries or an apple for breakfast to stay active during the day. Berries like strawberries, blueberries and raspberry are rich in antioxidants and keep our blood vessels healthy.
7. Whole grain bread
White bread with multi-grain bread to lower cholesterol and blood pressure. The whole grain cereal contains fibers that keep our heart healthy. Do not eat those whole grain cereal with sugar as they are higher in calories.