It is necessary to choose a healthy breakfast, which provides the body With essential nutrients needed, without causing an increase in weight. In the following, we review some Healthy options for breakfast.
eggs
Rich source of protein and important vitamins and minerals, such as selenium and riboflavin. Eggs are a relatively low-calorie meal, make you feel full, reduce the desire to eat at subsequent meals, and promote weight loss. It’s also full of anti-inflammatory antioxidants and choline, a nutrient that boosts brain function. For a nutritious and complete breakfast, it is recommended to eat eggs (boiled or fried) along with a portion of vegetables.
“Seafood”
A low-calorie meal, a quick and easy way to get a concentrated dose of nutrients. Any healthy ingredient can be added to your smoothie, such as soaked fruits, vegetables, nuts and seeds, which increases your fiber intake. Dairy or non-dairy products and protein powders can also be added to promote fullness and help you feel fuller for longer. For example, you can mix a cup of unsweetened milk (240 ml) with a handful of leafy greens, two tablespoons of chia seeds and a cup of strawberries.
Greek Yogurt
Greek yogurt is low in calories and high in protein. Each cup (245 g) contains 25 grams of protein, and only 149 calories, and is full of beneficial nutrients, such as calcium, vitamin B12, zinc, potassium, and phosphorous. Some types are also good sources of probiotics that support digestion and gut health. Adding berries or chopped fruit to Greek yogurt adds more nutritional value, due to its richness in fiber, vitamins and minerals.
oats
Oats are rich in beta-glucan fibers that help reduce cholesterol levels, and also promote feelings of fullness by delaying stomach emptying, and stimulating the secretion of the satiety hormone that may prevent overeating. Oats are also a good source of iron, B vitamins, manganese, magnesium, zinc and selenium. To boost the nutritional value of oats, oatmeal can be made with milk instead of water or served with eggs, or add other foods, such as berries or strawberries rich in antioxidants, or nuts and almond butter, which are rich in healthy fats.
cottage cheese
Cottage cheese or cottage cheese is a great choice for a low-calorie, high-protein breakfast. It satiates like eggs, reduces hunger, and supports weight loss. Each cup (220 grams) contains 24 grams of protein, and provides only 180 calories. Cottage cheese can be eaten with many other nutritious foods such as fresh fruit such as berries or peaches, vegetables such as tomatoes or cucumbers, or seeds such as chia or flaxseeds or granola.
the fruit
Fruit can be eaten if you do not want to eat a full meal. All fruits are relatively low in calories and contain good amounts of simple sugars and high amounts of fiber that promote satiety and keep blood sugar levels stable. It is also a source of many vitamins and minerals. Oranges, guavas, kiwis, strawberries, papaya and cherries are rich in vitamin C, and other fruits such as bananas, oranges, cantaloupe, papaya and mango are rich in potassium. Research indicates that eating whole fruits offers many benefits, such as reduced risks of heart disease and cancer, lower rates of depression and poor mental health, healthy aging, and improved gut health.
chia seeds
Chia seeds are very nutritious and a great source of fiber. Each 28 grams of chia seeds contains 10 grams of fiber. Part of this fiber has gel-forming properties, meaning that it absorbs water and increases the volume of food passing through the digestive system, which helps with fullness and increases the feeling of satiety. Chia seeds are not high in protein, so they can be eaten with protein-rich foods, such as yogurt, cottage cheese or protein shakes.