13 Foods That Help You Have a Healthy Breakfast

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13 foods to help you eat a healthy breakfast

What you eat in the morning will set you up for the rest of the day. So eat healthy, healthy foods .

Peach, almond, yogurt and oats /// Shutterstock
Peach, almond, yogurt and oats

To eat healthier for the rest of the day, you should start with a full breakfast with healthy foods. That means getting enough foods rich in protein, healthy fats, and fiber.

1. Flax and chia seeds

If you’re looking to eat more fiber, there’s probably no easier way to do it than by sprinkling chia seeds and flaxseeds into your food.

Fiber, especially the soluble fiber found in these seeds, can help you eat healthier by slowing down digestion, keeping you feeling fuller for longer (thus reducing calorie intake). your overall), lower cholesterol levels and lower blood sugar levels after meals.

These two nuts are among the most fiber-rich foods. Both are among the best sources of plant-based omega-3 fats, which help reduce inflammation, stave off mood swings, and help prevent heart disease and diabetes.

2. Salmon

13 foods to help you have a healthy breakfast - Photo 1

When it comes to animal-source omega-3 fatty acids , salmon tops the list. Not only can salmon help prevent inflammation, but it can also keep you satisfied and energized all morning with its protein content (13 grams per 2 ounces of smoked salmon).

3. Eggs

If you want to eat healthier for the rest of the day, you can rely on eggs (which have 6 to 8 grams of protein per egg) as a healthy base for a high-protein breakfast. They are also rich in choline, a micronutrient that can help prevent your body from storing fat around the liver.

4. Oatmeal

Oatmeal is a healthy breakfast food. A journal of the American College of Nutrition found that eating a serving of oatmeal for breakfast increased satiety and reduced hunger, cravings, and later calorie consumption than standard breakfast cereals. your.

Researchers believe it may be related to the fiber content in oatmeal.

5. Peanut butter

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Choose natural peanut butters – made only from peanuts for the purest form of this healthy breakfast treat. Peanuts are high in heart-healthy monounsaturated fats and genistein, a compound that helps regulate fat genes.

Toss peanut butter on a slice of toast or add to your oatmeal or smoothie.

6. Avocado

Avocados contain many essential nutrients and important phytochemicals, including 4.6 grams of fiber per half fruit. Avocados are also rich in monounsaturated fats, which help promote healthy blood lipid profiles and enhance the bioavailability of fat-soluble vitamins and phytochemicals.

Many studies have linked avocado consumption to supporting heart health, weight control, and healthy aging control.

7. Coffee

Coffee is the #1 source of antioxidants in the American diet, and it has many more benefits than that. Coffee drinkers have a lower risk of developing type 2 diabetes, colon cancer and liver problems.

Don’t add milk, sugar, cream… to your coffee, just drink black coffee without sugar to get the best benefits.

8. Raspberry

Berries, including raspberries, are not only the best fruit for weight loss, but also one of the healthiest. They contain heart-healthy antioxidants, provide a good amount of filling fiber, and are rich in vitamins C and K.

Studies have linked the fruit to health benefits such as reducing the risk of cancer, slowing the signs of aging, protecting your heart, and nourishing your gut.

9. Whole grain toast

Avoid eating too much processed bread that is high in sugar and low in fiber. Minimally processed whole grain bread can be one of the healthiest foods to start your day.

According to a study by JAMA Internal Medicine, increased consumption of whole grain foods, like rye bread, is associated with a reduced risk of early death and a lower risk of heart disease.

10. Yogurt

Free From above of delicious homemade yogurt in white ceramic mug decorated with assorted berries and served on pink table with wooden spoon Stock Photo

Yogurt (without added sugar, fruit… when processed and canned) has become an ideal breakfast food. This fermented dairy product contains gut-healthy probiotics, muscle-building protein, and bone-strengthening calcium.

Start your day with this healthy food, and you’ll reap the benefits of improving lactose tolerance, boosting immunity, and preventing digestive disorders like inflammatory bowel disease and constipation. .

11. Smoothies

When made right (no added sugar, milk, cream, etc.), smoothies are a convenient way to start your day with a variety of health-promoting nutrients, such as healthy fats from nut butters. , micronutrients from spinach, antioxidants from fruit and amino acids from protein powder.

12. Protein powder

Free Selective Photo of Brown Powder on Stainless Spoon Stock Photo

Protein powder is the most versatile and convenient source of nutrition for bodybuilders. Both plant-based protein powders and milk have been shown to boost calorie burning and increase satiety, helping you feel full during lunch. Use it to make high-protein smoothies, add it to oatmeal, or even mix it into pancake mixes. Just make sure you’re choosing one of the best protein powders for you.

13. Green Tea

Why is green tea the best drink for weight loss? Studies show that catechins, a group of antioxidants concentrated in tea leaves, can promote fat breakdown, boost metabolism, reduce appetite and possibly even suppress Your cells store sugar as fat.

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