Healthy Breakfast Foods Ideas

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What are the Healthy Breakfast Ideas? 

 How to start a day to Stay Healthy?

When, it’s a time to get up we probably try to squeeze an extra 40-minute winks of sleep. Once we up, though, we race and hurry to get showered, dressed and ready to go from home towards our busy daily routine.

 

But here important point is what about something to eat? Do you heat a hot bowl of oatmeal? Do you have a bowl of cereals? Do you have a couple of toasts into the toaster? Or do you have a hot meal of eggs, pancakes, and honey?

 

We often heard from our parents and teacher from our childhood that breakfast is the most important meal of the day. But why would it be and is that true? The answer is yes it is the important meal of the day because first meal of the day is known as breakfast, if we divided this word into two parts, we will see that it is made up of “break” and “fast.” 

 

We know that fast means to go without food, and as a whole breakfast means to break the fast which we have been observing since we went to sleep the night before! Nutrition experts, and doctors always agreed on the importance of breakfast because after a long night sleeping our body needs to fuel up with healthy foods to start the day.

 

Why good Breakfast is important?

 A healthy breakfast provides us protein, carbohydrates, and a little fat, this combination provides us a hold on hunger for a long time.

Mayoclinic.com recommends us to choose cereals for a breakfast with high-fiber content; Yogurt, fruits, a splash of milk, and a glass of juice but be sure that it's 100 percent juice with no added sugar because fresh juice adds more vitamins and minerals in our body.

 

A good breakfast help us with a better weight management, improves our energy levels, break the overnight fasting because when we wake up we have not eaten for up to 10 hours, and the breakfast replenished stores of energy and nutrients in our body.

 

1. Boost energy

Glucose is the source of energy in our body; it break down and observed from carbohydrates we eat. Most of the energy stores in our body as a fat, but our body also stores some amount of glucose as glycogen in our liver, and a little amount in our muscles.

 

During the time of an overnight fasting (such as not eating due to sleeping), the liver breaks down the glycogen and released it into the bloodstream as a glucose for keeping the blood sugar levels stable in our body. 

 

Thus, when we get up in the morning, and go without food for as long as 12 hours, our glycogen stores becomes low because all the energy is used up, thus our body fulfill the need of energy by producing it from the breakdown of fatty acids.

 

But when we eat a breakfast, it boosts our energy level and restores our glycogen to ready metabolisms up for the day. Research show that breakfast is the best way to boost energy  in our bodies.

 

2. Breakfast boost the brain power

When we don’t have breakfast, we feel like a bit sluggish and find struggle to focus on things. This is because our brain does not receive enough amount of energy in the form of glucose which it needs to work properly.

Many studies suggest that skipping breakfast affects our mental performance such as attention, ability of concentration and memory, and we feel harder in doing a task which we can do normally in our routine.

Those children and adolescents who eat breakfast regularly perform every work in better way and are more productive throughout the day as compared to those who skip eating breakfast. When we eat breakfast every morning, it help us in keeping the blood sugar level steady which gives us a mental edge and improve our attention span.

 

3. Breakfast help us to control weight.

Many people skip breakfast because they often think that they gain weight by eating breakfast, that’s why they start to skip breakfast in weight loss diet plans. 

 

But in this article, we clear this point for those people who skip breakfast for weight loss purpose. Regular breakfast eaters are less likely to obese or overweight, research is ongoing, to why this is the case?

 

It is because it prevents us from large fluctuations in our blood glucose levels, helping us to control our appetite. We fill up with breakfast before we become starving, thus it reduces our hunger later in the day, and avoid us from overeating. Breakfast reduces the craving, especially for sweets and fats.

 

4. A healthy breakfast reduce the risk of illness

A regular breakfast eater tend to have low risk of some diseases like obesity, type 2 diabetes, heart diseases, low cholesterol and low blood pressure with normal blood sugar levels as compared to those who don’t have breakfast.

 

Because breakfast jump-starts our metabolisms in the morning, when we start working our metabolisms  helps us in burning the calories throughout the day. It gives extra energy to our body and protect us from many diseases.

5. Breakfast gives us essentials minerals, vitamins, and nutrients

If we eat a healthy breakfast it is helpful in controlling weight and hunger. Breakfast fulfills the amount of energy which our body use for the growth and repair purpose throughout the night. Sarah Elder dietician explains breakfast such as “Eating a balanced breakfast help to up our energy, calcium and protein which is used throughout the night.

 

Elder also says that the only right meal we should be getting throughout the day is breakfast. Because a healthy breakfast give us a key nutrient such as iron, vitamins B, folate, calcium, and fiber. It provides us lot of our day total nutrient intake and gives enough strength to make it fuller for next meal time.

Healthy breakfast foods ideas

Some quick and healthy suggestion for breakfast includes:

1. Choose oatmeal made from rolled oats or select quick oats in plain verities and add some fruits in them. Don’t choose flavored verities because it contains a lot of added sugar for maintaining the flavor and sweetness.

 

2. Choose English muffins baked beans, boiled eggs, salmon, cheese, avocado, tomatoes, spinach, or a couple of teaspoons of spreads such as 100% nut pastes of peanut or almond butter.

 

3. Make smoothies from fresh fruit or vegetables, natural yogurt and milk. Eat yogurt with fresh fruit for extra sweetness and some raw nuts for crunchiness.

 

4. Choose wholegrain cereals such as whole-wheat biscuits, untoasted muesli, with natural yogurt and milk.

 

5. Eat fresh fruits and raw nuts in the morning.

Bottom line:

In this article, we discuss the wonders about healthy breakfast and it gave a lot of information to those people who skipped their breakfast because they’re rushing to get outside.

 

And also for those people who think that skipping breakfast is good for weight loss, but they do not know that it is a big mistake which they make with their health. They don’t know that our body system needs food before lunchtime. That’s why if we have a good breakfast we have a good health.

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