We all know the importance of a wholesome breakfast, how it fuels us up and prepares us for the day ahead. It indeed is the most important meal of the day. Yet, many of my friends and family think 2 slices of bread or biscuits, coupled with a cup of tea is a perfectly fine combination to kick-start their day! This is so far from the truth. Our body and brain have been on a fast for the entire night, depriving them of proper food in the early morning hours is like robbing them of the much needed fuel they need to function at their optimum capacity.
What our breakfast consists of is equally important.
A cup of coffee and a few slices of bread may leave us feeling full, giving us the necessary boost of energy, but that’s not the real purpose of an early morning breakfast. According to nutritionists, we must eat breakfast within 2 hours of waking up and it should consist of food items that would provide us with about 25-30% of our entire day’s calorie requirements. An ideal breakfast should contain protein, fiber, calcium, iron, carbohydrates and essential vitamins.
Let’s take a look at the Top 10 breakfast foods that are healthy and also meet our daily dietary requirements.
Top 10 Breakfast Foods For Good Health And Wellness
1. Oatmeal – Oatmeal wins the vote hands down! Of all the breakfast options available, oatmeal stands out for the drastic health benefits one can derive out of eating it on a regular basis. From lowering cholesterol to reducing the risk of heart diseases, the humble oatmeal comes to our rescue on many mornings when we are in a hurry.
It’s a quick and easy breakfast option that is full of dietary fiber, carbohydrates, protein, iron, minerals, essential vitamins and most importantly – antioxidants!
It takes just about 5 minutes to prepare this super food and what you have here is a real winner.
2. Banana – Most of us need a shot of energy to get through the morning madness! What better choice than a banana to catch up on our daily calorie requirement and boost our energy levels. This yellow fruit consists of healthy carbs that helps us feel full for a longer period of time.
Banana is naturally sweet, so it is especially good at meeting one’s sugar cravings. Couple this with the fact that bananas are a rich source of potassium, an electrolyte that aids in maintaining normal heart function – you will definitely want to include this fruit in your list of breakfast foods.
3. Seasonal Fruits – We all know how healthy it is to eat a banana or an apple a day. Equally important is to treat yourself to a bowl full of fresh and seasonal fruits. Seasonal fruits taste a lot better, are packed with nutrition and are easier on the wallet.
Remember, seasonal fruits are grown in their natural environment and do not have to endure long travel to reach your local market. This ensures that they retain most of their natural nutrients. So go ahead, find out what’s in season and add it to your bowl as often as you can!
4. Low Fat Yogurt – Looking at something to give you the right dose of carbohydrate and protein? Low fat yogurt is your answer! Rich in calcium, phosphorous, riboflavin and vitamin B12 – yogurt should definitely be a part of your breakfast a few times each week. There is no cooking involved, yogurt leaves you feeling full for a long time, it’s cool on your stomach and improves your gut health with all the good bacteria.
Spice your yogurt up a little bit by adding a few chia seeds, wheatgerm, blueberries and/or strawberries – it doesn’t get easier or better than this!
5. Smoothies – What better way to energize yourself early morning than a glass of smoothie prepared with fresh fruits, veggies and nuts. Combine them all with with yogurt, skimmed milk or water and you’ll have a smoothie to get you fueled up for the entire day! There is no fixed rule as to what you can put into a smoothie, as long the ingredients are fresh, real and unprocessed.
Smoothies are so good at keeping you feeling full and hydrated. The best part about them is that they are super easy to make and can be carried anywhere very easily.
If you struggle to maintain the daily quota of fruits and vegetables, a smoothie may work out as the best solution for you. So go ahead, and mix it up to find your favorite smoothie recipes! Here’s a link to sign up for one of my favorite newsletters to get great smoothie recipes.
6. Eggs – There are so many controversies surrounding eggs that most of us have come to believe that a healthy diet should minimize eggs as much as possible. This is so far from the truth! Adding one or two eggs to your breakfast menu, 3-4 times a week is perfectly fine. Eggs are a safe way of getting a healthy dose of protein from your morning meals.
Go ahead, get your scrambled eggs, omelettes, and boiled eggs back on the table to enjoy the benefits of this super-food!
7. Baked Beans – Baked beans, rich in carbohydrates (low in glycemic index), calcium, iron, plant based protein and fiber, are definitely one of the 10 best super foods for you to eat.
Baked beans have been around forever and there is no reason why they should be removed from our kitchen shelves anytime soon. The tomato sauce in baked beans is rich in the antioxidant, lycopene – known to attack free radicals and prevent damage to our body.
Add to it to the fact that baked beans are almost free of saturated fats, are easily available, low cost and convenient – you surely have a winner out here!
8. Whole Wheat Bread – While we are discussing the Top 10 Breakfast Foods, how can we possibly leave out the all-time popular bread. They top the list of convenience foods and act as a perfect combination with a lot of other popular breakfast foods like eggs, juices and baked beans. Fact of the matter is, there are countless ways in which you can eat your bread and each one of us have our own favorites.
We just need to take care of one thing – replace the white, refined breads with the ones that are made with whole grains. That is going to make all the difference between a healthy and an unhealthy meal option. Whole wheat are a lot more richer in nutrients and dietary fiber than their white, refined counterparts. So go ahead, fill your system with good quality carbs and get going to your morning tasks with extra vigor and energy!
9. Cereal – What would we do without ready to eat cereals! Every time we are hard-pressed for time and need to rush out of the front door with a full stomach, the mighty cereal comes to our rescue. Add skim milk and a batch of fresh fruits to your cereal, and you are good to go. You have given your body the much needed nutrition in the early morning hours and your energy levels will be up for the rest of the day.
Needless to add, choose your cereals carefully. High in sugar, low in fiber kinds wont to you any good, Choose the ones that are rich in whole grains and make sure to read the nutrition label at the back to be sure of knowing that the cereal you are choosing is high in dietary fiber and whole grains.
10. Green Tea – Last but not the least, see if you can include a cup of green tea, the healthiest beverage on this planet, into your morning routine. A powerhouse of antioxidants and nutrients, your body can only benefit from this super beverage, including a lowered cancer risk.
Suffice to say that green tea is the healthiest thing that you can drink and if you want to do your body a favor – start with drinking at least one cup of this super beverage everyday!
Go ahead and plan a daily breakfast routine that is more nutritionally complete and that will give you the energy to start your days with more vigor and vitality. A healthy breakfast, rich in nutrients, vitamins and minerals can aid you in weight loss, better concentration and enhanced performance at work.