5 Healthy foods to include in your Breakfast
A nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day. There’s nothing more important than eating a well-balanced breakfast that’s also exciting and delicious. Whether you already eat it every day or are new to making time for breakfast, rethinking breakfast into a nutrient-dense meal can help you break through potential brain-fog that’s brought on by low blood sugar and slow metabolism.
Incorporate as many of the following ingredients into your breakfasts as possible, helping you feel more satisfied and energized to start any day right.
- Eggs
Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels. Full of vitamins A, D, and B12, eggs are an inexpensive and nutrient dense ingredient. One egg has about 8 grams of protein. Nearly everything in our bodies requires protein, such as our skin, blood, and bones. Protein takes longer to digest than carbs, keeping you fuller, longer.
- Greek Yogurt
Plain Greek yogurt and skyr both provide probiotic benefits. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving. Greek yogurt is full of calcium and many versions get fortified with vitamin D. It also merits an A+ for its high protein content. Greek yogurt has been shown to influence appetite control and delay feelings of hunger more than regular yogurt with less protein.
- Oatmeal
Oatmeal is the best breakfast choice for cereal lovers. Oats are one of the best foods we can eat for a number of reasons. As a 100% whole-grain, they’re filled with fiber, plant-based protein, B-vitamins, and minerals, including iron, calcium, and magnesium. A variety of antioxidants known as Avenanthramides are found exclusively in oats. Avenanthramides have been shown to exhibit anti-inflammatory and anti-itching activity. Oats can keep you feeling fuller longer, thereby helping you control your weight.
- Chia Seeds
According to the American Society of Nutrition, chia seeds provide insoluble fibre which helps keep you fuller longer and bulks up stool to prevent constipation. They also deliver healthy fats, protein, and cell-protecting antioxidants. Chia seeds are healthy for a variety of reasons, and contain fiber, protein, calcium, phosphorus, and omega-3s.
- Banana
Bananas help you fill up and come in their own portable packaging. The folate and vitamin B6 in bananas aid in the production of serotonin, which can help improve mood and anxiety. Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs. One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.
If you eat in the morning, make sure to start your day off right by fuelling your body with the healthy and nutrient-dense foods outlined in this article.
