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Experts and nutritionist have said countless times that breakfast is the most important meal of your day. The importance of this has been stressed so much so that countless articles and books have been written surrounding breakfast and its importance.

While we all know the benefits of a good breakfast – healthy weight gain, development of short-term memory, lower risk of type 2 diabetes, feeling energized throughout the day - these are only attainable if one chooses the proper foods for breakfast. Generally, a wholesome breakfast comprises – proteins, fruits, whole grains, and vegetables.

Most people are confused as to the size of breakfast that they should have. Some nutritionists advise a hefty breakfast, while others advise a light breakfast. In truth, the portion and size of your breakfast is determined mainly by these factors – age, activity, and diet goals.

While it is said that one should not skip breakfast, you should not even force yourself to have breakfast if you are not hungry. Thumb rule – break bread only if you are genuinely hungry and do not ever force your body. Remember, that if you do get hungry later, you can always have brunch.

Here are a few healthy breakfast options:

1. Eggs

Eggs are your truest friends when it comes to breakfast. They have about 70 calories and 6 grams of proteins. Most people toss out the yolk, but it would be better not to do so since it is the yolk of the egg that carries the most nutrients.

2. Whole Grain bread, oatmeal or cereal

The fiber you receive from consuming whole grain cereal helps lower blood pressure and cholesterol. Fiber keeps you full and energized. If you are trying to stay away from weight gain, then try to stay away from cereals that have sugar in them, because they pack a lot of extra calories.

3. Fruit

Berries, bananas or melon, anything you pick from the fruit category is healthy and nutritious. One good thing about there being so many fruits available is the fact that you can mix and match combinations in order to take full advantage of the nutrients available. Fruits are also convenient a convenient option since they can be carried while traveling and most of them do not make much of a mess.

4. Yogurt

Yoghurt contains as much protein as a serving of meat. Greek yogurt contains double the amount of protein. If you have diabetes or are on a weight loss diet, then you can go for plain, non-fat or low-fat yogurt rather than fruit flavored yogurts which have too much sugar content.

5. Coffee

Although coffee has received bad fame in the past few years, experts are now claiming that the long-term health benefits of coffee are commendable. As long as you are not having coffee at the rate of four cups a day, you are good to go.

Food to avoid for breakfast:

Everyone tells us what we should have for breakfast, but not many people point out what should be avoided. Here are a few food items that should be avoided for breakfast (not in general) - Bacon, hash browns, processed cheese, sausage, biscuits or granola bars.

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