Healthy breakfast ideas you need to introduce into your diet

By Su

healthy breakfast ideasEveryone knows that breakfast is the most important meal of the day, but what is the real deal behind this saying and how can I introduce some healthy breakfast ideas into my diet?

Breakfast is the first meal after 8-10 hours of fasting. It is important to “break” that “fast” with food that gives you energy since your body needs to reactivate for your daily tasks.

There are studies that suggest that people that don’t have breakfast are more subjective to mood swings, memory problems, and metabolic alterations. Also, they have more sugar cravings during the whole day since the brain needs sugar to work properly.

But this is no excuse to have unhealthy treats at breakfast, just because you are busy or you think you deserve it. Fried potatoes, donuts, or pastry only bring you lots of empty calories that you don’t need to start your day with. So, we have gathered together some healthy breakfast ideas that are easy to make, so that you don’t make these bad choices. 

Healthy breakfast ideas: What are the main food components?

  • Fruits/vegetables are mandatory: Their content in antioxidants, vitamins and minerals is what boosts your energy during the whole day. Also, what better way to start your day by protecting your body and vital organs from free radicals? Plus, the fiber found in fruits or vegetables will help you to start digesting and processing food properly since early morning.
  • Lean protein: A healthy breakfast has to have at least 5 grams of lean protein. This can be achieved using low-fat dairy, eggs or lean meats. Also, nuts or seeds or soy products can be used as a vegan alternative. Eating lean protein at the breakfast increases the satiety and also helps you reduce cravings during the day.   
  • Whole grain carbohydrate: these are the ones that have more fiber and are absorbed by the body slowly, making your sugar labels stay stable during the whole day, helping you to avoid craving for sweets afterward.

According to your goals, let’s take a look to these different types of breakfasts, and some healthy breakfast ideas of what do they have to look like:

  1. Weight loss breakfast

By saying weight loss, it doesn’t mean that you have to have just a small thing as breakfast. You still have to make the balance explained previously, but with low calorie, low sugar, low-fat options.

  • Low-calorie fruit: like kiwi, strawberries, papaya or watermelon slices
  • Whole grain carb: Thin brown bread slice with sugar-free jam
  • Lean protein: cottage cheese or poached egg whites

Variations of healthy breakfast ideas? Use veggies instead of the fruit (like greens, tomato, capsicum, etc) to still give fiber and antioxidants, but with lower calorie. Also, you can choose rice or quinoa crackers instead of the bread.

  1. Muscle building

If this is your goal, you need to take the breakfast thing seriously, no matter if you are training before or after breakfast, because on this can depend in whether you rebuild and increase your muscle mass or you lose the opportunity to build muscle.

  • Fruit: any kind of berries. Evidence show that this type of fruit helps your body to recover faster
  • Whole grain carb: Fuel your body with them: rich brown bread, oats or muesli, grains as quinoa
  • Lean protein: eggs, lean meat, low-fat cheese, low-fat milk or greek yogurt can be your allies
  1. Performance

If you’re going to have a training day with medium to high-intensity workout, it’s important to eat a good breakfast before starting – try these healthy breakfast ideas. 

  • Fruit: banana, apple or pears (they are good sources of energy producing nutrients)
  • Whole grain carb: muesli or a whole grain cereal will be a great option to give you energy in a bowl
  • Lean protein: dairy is probably the best option since it contains carbs (extra energy), high-quality protein, and electrolytes.
  1. Anti-aging

Eating the right food from the beginning of the day can also keep you young and healthier. It’s all about having a huge charge of antioxidants when using these healthy breakfast ideas. 

  • Fruits/veggies: berries, apples, citrus, tomatoes, greens and carrots can kick start your day. A great idea to get more in one portion is to make a green morning smoothie or juice
  • Whole grain carb: brown bread that has 5 types of cereal, or is high in nuts/seeds with red fruit jam with no sugar added
  • Lean protein: low-fat/sugar yogurt with probiotics

Variations can be made to this healthy breakfast ideas, so you can have a huge range of options to choose from, but always try to follow these basic guidelines.

 

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