If you aren’t overly hip on eating breakfast, that’s ok; however it is good to know that a well-balanced breakfast can provide just the right energy to get your day off to a great start. It is too easy to grab a muffin and a coffee on the way to work or munch on sweet treats in the office lunchroom, but this type of breakfast will have you with face down at your desk by mid-morning. If you are searching for delicious and nutritious breakfast ideas, see the great list below.
Eggs
Some say that eggs are, hands down, the most nutritious food on the planet. Three large eggs pack 20 grams for protein. Research shows that eating eggs for breakfast can help you feel full longer and reduces the number of calories that you take in the next meal. In addition, eggs for breakfast can also help balance blood sugar and insulin levels.
One study found that men who ate eggs for breakfast felt more satisfied the rest of the day compared to participants who consumed a bagel for breakfast. Egg yolks contain two very powerful antioxidants, lutein, and zeaxanthin, which can help prevent eye conditions like macular degeneration and cataracts. Eggs also contain one of the richest sources of choline.
Contrary to what you might have heard, the cholesterol found in eggs does not raise cholesterol in the body. In fact, they may reduce the risk of heart disease by changing the shape of “bad” or LDL cholesterol while increasing the “good” HDL cholesterol and improving insulin sensitivity.
Eat more eggs: Eat a 3-egg veggie omelet with peppers, onions, and mushrooms for breakfast with a side fresh fruit.
Oatmeal
If you love cereal, a bowl of warm oatmeal is a great breakfast choice for you. Oatmeal is made from ground oats, which contain oat beta-glucan, a fiber that is touted for its ability to reduce cholesterol. Oat beta-glucan can also help you feel fuller for longer. The antioxidants found in oats can help reduce blood pressure and benefit your heart.
Keep in mind that while oats don’t contain gluten, they may be processed in the same facility as grains containing gluten. Research has found that most oats also contain other grains, particularly barley. If you have celiac disease or are sensitive to gluten, make sure to choose only certified gluten-free oats.
Eat more oatmeal: Sprinkle flax and chia seeds and fresh berries on your oatmeal to make it a fiber and protein-rich delicious breakfast.
Greek Yogurt
This smooth and yummy yogurt is made by straining whey and liquids from milk curds, which makes the yogurt really creamy and provides a higher concentration of protein. Eating some Greek yogurt for breakfast may help you feel satisfied for longer because of its high protein content. An added benefit of the protein in Greek yogurt is the “thermic” effect that it has on metabolism. This means that after you eat it, your fat-burning furnace will stay revved up for some time. Full-fat yogurt contains conjugated linoleic acid (CLA), which may help speed up fat loss and also decrease the risk of breast cancer. Some types of Greek yogurt are rich in probiotics such as Bifidobacteria, which help keep the friendly bacteria in your gut happy and healthy.
Eat more yogurt: Top a serving of Greek yogurt with your favorite fruit, such as seasonal berries.
Coffee
Coffee is a first-class choice when it comes to morning beverages. It has been shown to improve mood, boost energy, and enhance mental performance. It doesn’t take much coffee to achieve significant benefits, as even very moderate amounts have been shown to have value. In a review of 41 studies, it was found that the most effective amount of caffeine is 3 – 4 cups, depending on strength. Another great benefit of caffeine is its ability to increase metabolic rate and fat burning. One study found that 100 mg of caffeine daily helped burn an extra 79-150 calories during a 24 hour period. Caffeine also contains powerful antioxidants, which not only help to reduce inflammation but also help to protect the cells that line blood vessels and decrease the risk of diabetes and liver disease.
Drink more coffee: Try adding a teaspoon of raw coconut oil to your coffee and blending it up for a frothy and delicious, healthy fat infused breakfast treat.
Berries
Berries, including blueberries, raspberries, blackberries, and strawberries, are lower in sugar and higher in fiber than many other fruits. This makes them a highly desirable morning delight. Depending on the type, one cup of berries contains only 50-85 calories and up to 8 grams of fiber. The plentiful antioxidants found in berries help to protect your heart and may even help you age more gracefully. Many studies have shown that berries can reduce inflammation markers in the body and help keep blood vessels healthy.
Eat more berries: Berries are fantastic on their own but even better when topped with high-protein chia seeds.
Cottage cheese
Cottage cheese is a filling and protein-rich breakfast food with one cup having 25 grams of protein. It is this high protein that helps keep you fuller for longer, reduces hunger, and increases metabolism. Cottage cheese has been reported to be as filling as eggs. If you eat full fat cottage cheese, you will also get a healthy dose of conjugated linoleic acid (CLA), which can help speed up weight loss.
Eat more cottage cheese: Add berries and flax seeds to cottage cheese for a well rounded, protein-rich breakfast.
Green tea
According to many, green tea is the healthiest drink on the planet. Like coffee, green tea contains caffeine, which improves mood, energy, and alertness, along with metabolic rate. There is about 35-70 mg of caffeine in a cup of green tea, which is about half the amount that you find in coffee. Studies have found that green tea is especially effective when it comes to reducing the risk of diabetes. A review of 17 studies found that people who drink green tea have reductions in blood sugar as well as insulin levels. Green tea is also rich in the antioxidant known as ECGC, which protects the brain, nerves, and heart from damage.
Drink more green tea: To sweeten your cup of green tea, add a little raw, organic honey and always choose loose-leaf, organic green tea.
Anyone hungry for a delicious and nutritious breakfast?
-The Alternative Daily