In our last blog, we saw how a hearty breakfast makes for a healthy and happy you. In this blog, we look at what makes for a hearty breakfast!
Nutritionists say that a good breakfast combines good amount of carbs and fiber with some protein. Following are some great breakfast foods:
- Oats: Contain beta-glucan, a type of fiber that helps lower cholesterol when eaten regularly. Also rich in omega-3 fatty acids (heart-healthy fats), folate, and potassium. Health tip: Avoid flavored oats. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
- Greek yogurt: Loaded with calcium and protein. Health tip: Choose a plain, non-fat variety, and add some fruit.
- Bananas: One of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. Also rich in potassium, an electrolyte that helps lower blood pressure naturally.
- Eggs: Healthy source of protein and vitamin D. Health tip: Avoid the yolk!
- Almond butter, Peanut butter: Great alternate sources of protein if you don’t eat eggs or dairy products. Contain about 100 Calories per tablespoon and are filled with monounsaturated fat (one of the good fats).
- Watermelon: Excellent way to hydrate in the morning. Also one of the best sources of lycopene – a nutrient found in red fruits and vegetables that’s important for vision, heart health, and cancer prevention.
- Flax seeds: Gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake! Also rich in fiber and lignan, an antioxidant. Health tip: Whole flaxseeds can pass through your body without being digested, so consume after grinding.
- Berries (Strawberries, Blueberries, Raspberries): Berries are high in antioxidants (anthocyanins, ellagitannins), without being high in calories. Also rich in vitamin C, vitamin K, folic acid, and fiber.
- Coffee, Tea: Source of antioxidants (catechins), especially green tea. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet!) Health tip: Avoid cream and sugar; stick with skimmed milk.
A more detailed account of 20 great breakfast foods is presented in this Health magazine article >> Link