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5 HEALTHY BREAKFAST IDEAS

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Jul 04, 2022

5 HEALTHY BREAKFAST IDEAS

 

The first meal of the day is called breakfast also known by the names "brunch," "early meal," or "morning meal." It is the essential part of the meal and best to be taken within the first two hours of getting up. 

Dividing the word into two, it comes off as "break" and "fast." Therefore, it refers to breaking the fast that a person has been observing since going to sleep the previous night. 

Since ancient times, the tradition of eating the morning meal has existed, though the word "breakfast" came in the 15th century. In old English, the term "morgenmete" was used, which means "morning food."

Breakfast is essential as it replenishes the glucose supply to the body to boost both the energy level and alertness. Moreover, it provides the body with the required nutrients, which help to maintain good health.

WHAT IS A HEALTHY BREAKFAST?

 

  • A healthy breakfast is not made of processed food and is also not from one food type. It has the quality of blending the fresh, healthy ingredients with appropriate amounts of proteins, carbohydrates, and fats.
  • A protein-rich, nutrient-dense, and carbohydrate-rich meal is considered well enough to freshen the nutrient storage after sleep. 
  • A healthy breakfast provides health benefits – physical as well as mental.
  • Healthy breakfast eaters have better habits during the day, lending a good and positive impact on their lifestyle.
  • A nutritious and healthy breakfast includes unprocessed foods from the five food groups; fruits, vegetables, protein foods, dairy, and grains.
  • Protein content includes yogurts, eggs, legumes, seeds, and nuts.
  • Carbohydrates can be found in fruits and vegetables.
  • Fat component is found in butter, cheese, and cream.
  • Eating a well-balanced, exciting, and tasty breakfast every morning is disrupted; dull, tiring upcoming day routines is tricky. Transforming the day's first meal into a nutrient-dense meal helps to break the brain fog built up by the slow metabolisms. 

 

A nutritious and delicious breakfast can be planned according to the following nutrition-approved guide:

  • Never skip breakfast! 
  • Watch out for sugar
  • Power up on the produce
  • Lean on protein
  • Chew more
  • Sip less

 

THE HEALTHY BREAKFAST IDEAS

Here below, we will discuss some healthy breakfast ideas that will help you to eat wisely and to adopt clean eating habits.

 

HEALTHY BREAKFAST OATS: 

  • A healthy breakfast option and a real nutrition boost in the oats.
  • Oatmeal is made of rolled or steel-cut oats, containing the fiber known as beta-glucan. 
  • This unique fiber reduces cholesterol levels along with promoting the feeling of fullness. It triggers the release of peptide YY, a hormone that prevents over-eating. Beta-glucan also delays stomach emptying, thus, resulting in more extended periods of a break in the next meal.
  • Oats themselves contain protein. 81 gram serving of oats renders 10 grams of protein. To further enhance this protein content, oatmeal can be eaten by mixing it with milk or serving it with a side of eggs.

 

  • Oats are also a good source of iron, vitamins – especially the B, and minerals such as zinc, calcium, and magnesium.
  • Their characteristic of reducing cholesterol links them to a reduced risk of heart disease. 
  • It is a means of improving the body's probiotics. It helps the digestive tract-friendly bacteria to thrive and survive. 
  • To avoid burnout, vary the toppings. Fruits, dried fruits, nuts, or seeds could be a good option. 

 

EGGS

 

  • Another simple and nutritious breakfast option is the eggs, making up a classic staple. 
  • Eggs are an excellent source of protein – a single egg containing 8 grams of it. The protein content makes up the muscles. 
  • It helps to make you feel full for a long as the protein takes longer to digest. 
  • The egg yolk contains lutein and zeaxanthin. These antioxidants help prevent eye disorders – cataracts & macular degeneration. 

 

  • These also contain choline - an essential nutrient for the liver and brain.
  • They are a source of vitamin A, D, and B12.
  • Though the eggs contain a low cholesterol content, they don't raise the cholesterol levels in the body. Therefore, they have a mild protective effect against heart disease.
  • People given eggs for breakfast reports less hunger than those shown cereals. 

 

PROTEIN SHAKES

 

  • Running short on time or to get breakfast on the go, a great option is a protein shake and smoothies.
  • Though many protein powders are available now, the best to be used is whey and pea protein. To choosing a protein powder, be sure that it has a complete protein content – containing all nine essential amino acids & is also verified by quality-control testing. Organic, wild, and non-GMO labels might be of benefit. 

 

  • Protein is an essential nutrient for the body. It maintains the enzymatic reactions – with the role of catalyzing them. It builds muscle mass. It also supports the growth of hair and skin. It promotes fullness and also helps to reduce hunger by boosting metabolism.
  • To enhance the taste of the shake, add high-fiber fruits, nut milk, a scoop of milk, and fresh fruit.
  • Smoothies are also an easy way to kick off the day. A peanut banana breakfast is no different and is enjoyed by adults and children.
  • The smoothies serve a bunch of fruits and veggies into the day's first meal. A handful of spinach is also undetectable, so some of it could be tossed in to boost the nutrients. A healthy extra kick could be enjoyed by adding a portion of super-food.

 

 

 

FRUIT & FRUIT SALADS

 

  • If you are not willing to go for a full meal, try some fruits.
  • Fruits, in general, are low in calories, containing an appropriate amount of fiber and simple sugars. They help slow the body's sugar absorption and give a steady energy source. 
  • Vitamins and minerals are present in every fruit – the variety varies accordingly. 
  • Vitamin C-rich fruits include orange, kiwi, cherries, and berries. These act as antioxidants and maintain skin health.
  • Potassium-rich fruits include bananas, orange, papaya, and mango. 
  • The whole fruit gives numerous benefits; low risk of heart disease, low risk of cancer, lower rates of depression, and better gut health. 

 

  • Talking of a few specific fruits playing a significant role in the nutrition, complete list of breakfast; 
  • Bananas containing folate and vitamin B6 produce serotonin, which helps to improve mood and reduce anxiety. Slice these on top of morning oats with a spoonful of walnuts and chia seeds.
  • Berries have vitamin C in them, causing them to protect your blood vessels and enhance circulation. Blueberries, blackberries, and raspberries – all give a good taste. 
  • If berries aren't what you like, then go for citrus fruit, apples; and melon are all great alternatives.

 

GREEK YOGURT

 

  • A quick breakfast option is Greek yogurt. 
  • A more proteinaceous yogurt than the regular one is this Greek yogurt which is made by straining the whey and liquids from the milk curds, producing a creamy product. 
  • It is much lower in calories. A single cup serving yields 149 calories with 25 grams of protein gain. 
  • It also provides calcium, vitamin B12, potassium, phosphorous, and zinc.
  • The topping of berries or chopped fruit adds taste to it.

 

With plentiful options for a healthy breakfast, these fiber, protein, and carbohydrate-rich meals are the best to opt for. These nutritious and healthy meals are easy to make and good to taste while offering boosted energy and good body metabolism.

 

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