Do not feel hungry first thing in the morning? Do not have enough time? Trying to reduce weight? These less calorie healthy breakfast foods will tempt you to relive the pleasure of breakfast. Despite what you may have come across, eating breakfast is not necessary for all. Skipping breakfast may be better than eating an unhealthy breakfast.
However, a well-balanced and nutritious breakfast can give you loads of energy and prevent you from eating too much during the day. Here are some of the best healthy foods to eat every day. From energy-boosting “apple pie” porridge and protein-filled scrambled eggs to a nutrient-rich green smoothie and granola bars, there is something nutritious for everyone.
Developing the habit of eating in the morning is something that you must build for a healthy lifestyle. Start with a light bite, like a piece of fruit or low-fat yogurt. After some time, your morning appetite will start increasing naturally and you will possibly find you eat less throughout the entire day, including snacks.
Research suggests that people who eat breakfast are slimmer as they tend to eat less during other times of the day-mainly fewer high-calorie snacks. If you do not have enough time in the morning, think about ways by which you can keep your breakfast simple. You could also try to wake up 10 minutes earlier or complete the chores before time.
List of healthy breakfast foods
Apple pie porridge
This is a comforting and warm porridge spiced up with the classic taste of a homemade apple pie. Get all the ingredients, including porridge oats, semi-skimmed milk, a diced apple, and a pinch of cinnamon into a saucepan. Heat and mix until boiling, then reduce the heat and simmer for 5 minutes. Keep stirring. Take out the porridge into a serving bowl and add a pinch of cinnamon to it.
Or you can even try:
Muesli, low-fat yogurt, and fresh fruits- Fruits added to your muesli makes it healthier. Low-fat yogurt offers protein and calcium but keeps an eye on the sugar content. Always buy muesli which has no added sugar.
Porridge with dried blueberries and mashed banana- Put oats and a handful of blueberries in a bowl and mix it with semi-skimmed milk. Heat in the microwave for about 3 to 4 minutes and keep stirring it often. When fully cooked, mix the mashed banana, which is a great substitute for honey or sugar. For best results, always use a ripe banana.
Baked beans on a whole meal toast- They are not only low in fat content, but baked beans are a great source of protein and fiber, making them a vegetarian source of protein. Look for reduced-sugar and reduced-salt ranges.
Breakfast cereals- Cereals can be high in sugar, with some compromising nearly to 37% of the white thing. Try opting for low-sugar cereals or those without added sugar, like plain whole wheat cereal biscuits or plain porridge.
Greek yogurt is one of the best healthy foods that are tasty and nourishing. It is made by straining buttermilk and other liquid from milk, which then produces a creamy yogurt that is packed with protein. Several studies have shown that protein reduces feelings of hunger and has a higher thermic effect than carbs or fat.
The term, “thermic effect” refers to the increase in metabolic rate that takes place after eating. Yogurt and various other dairy products can help with weight control as they increase the hormone level that promotes fullness, including GLP-1 and PYY.
What is more, full-fat yogurt consists of conjugated linoleic acid, which may boost fat loss and reduce the risk of breast cancer. Greek yogurt is a good source of probiotics like Bifidobacteria, which keeps your gut healthy. To ensure your yogurt contains probiotics, look for the ones that have “live and active cultures” written on the label. You can even add chopped fruit or berries as a topping on the Greek yogurt. This increases your meal’s fiber, mineral, and vitamin content.
Eggs are undeniably delicious and healthy. Studies have shown that eating eggs for breakfast increases feelings of fullness, reduces the intake of calories, and helps to maintain steady insulin and blood sugar level. In a study, men who ate eggs for breakfast felt fuller and took in fewer calories during the other times of the day than those who ate something else.
Also, egg yolks consist of zeaxanthin and lutein. These antioxidants help avoid eye disorders like macular degeneration and cataracts. Eggs are one of the best sources of choline, a vital nutrient for the liver and brain. Though high in cholesterol level, eggs do not increase cholesterol level.
An egg is a healthy food that can reduce the risk of heart disease by modifying the shape of “bad” LDL cholesterol, boosting “good” HDL cholesterol, and enhancing insulin sensitivity.
Three large eggs offer nearly 20 grams of high-quality protein. Eggs are very versatile. For instance, hard-boiled eggs make a great healthy breakfast that can be prepared in no time.
Oats are one of the popular healthy foods to eat every day. This is one of the healthy breakfast foods, especially among cereal lovers. It is made from ground oats, which consists of a unique fiber known as oat beta-glucan. This fiber has numerous health benefits, including reduced cholesterol. Oat beta-glucan is a thick fiber that promotes the feeling of fullness. A study found that oats increased the levels of fullness hormone, PYY, and that the higher doses had the greatest effect.
Oats are rich in antioxidants, which safeguards their fatty acids from becoming rancid. These antioxidants are beneficial in reducing blood pressure and maintaining good heart health. Though oats do not contain gluten, they are often processed in similar facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, mainly barley. So, people with celiac disease or gluten sensitivity should opt for oats that are declared as “gluten-free.” To enhance the protein content of oatmeal, have it with milk instead of water or you can even serve it with a slice of egg or cheese.
The secret to perfect scrambled eggs is to fold them in the pan gently to get folds, rather than a dried mess. Lightly combine the eggs with milk in a bowl. Melt the low-fat spread in a pan and then add the egg mixture. Cook on medium-high heat, keep stirring slowly until they are completely set, with soft and big folds. Serve this scrambled egg on the slices of toast and sprinkle some pepper over it.
Nuts are among the nutritious and satisfying healthy foods to eat every day. They are a perfect thing to add to your breakfast, as they are filling and help avoid weight gain. Even though nuts are high in calories, several studies suggest that our body does not absorb all the fat in them. Our body just absorbs 129 calories from a 1-ounce serving of almonds. This may be true for other nuts too, though only almonds have been tested.
Research has proved that nuts can improve heart disease risk factors, lessen insulin resistance, and reduce inflammation. Nuts are beneficial for people suffering from diabetes. In a study, replacing a part of carbs with 2 ounces of nuts led to less cholesterol and sugar levels.
Include these healthy breakfast foods and see a drastic change in your health. Do you know any other healthy food? If so, please share it with us in the comment section.